Deadlift
3 Sets:
2 Deadlifts
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets
"Mufasa"
On the Minute x 10:
3 Power Snatches (115/85)
Max Bar-Facing Burpees
KG | (52/38)
AGE GROUP
13-15 & 55+ | (95/65)
KG | (43/29)
(135/95)
KG | KG | (61/43)
In part 1, This is the sixth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. In part 2, Start each minute with 3 power snatches and use the rest of the minute to accumulate as many bar-facing burpees as you can. Pick a barbell weight that takes no more than 30 seconds to complete, giving you at least 30 seconds each minute for bar-facing burpees.
Score: Total Bar-Facing Burpees
Target Score: 50-100 Reps
Stimulus: Moderate Loading
Power Snatches: No more than 0:30 to complete 3 reps.
Bar-Facing Burpees: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
Elbows beat the feet
Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.
Work at a sustainable pace, right at your lactate threshold. This is a great way to improve your threshold.
Your pace should look similar throughout the whole workout. Start your burpee pace at what feels like an RPE 6. By the end, it may feel like an RPE 8 just to maintain the same pace.
POWER SNATCH
Reduce Loading
Hang Power Snatches
Double Dumbbell Power Snatches (50/35)s
Kettlebell Swings (70/53)
Power Cleans
BAR-FACING BURPEES
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
Calorie Row, Ski, or Bike Erg
Team Option:
[TEAMS OF 2]
For Time:
60 Power Snatches (115/85)
On the Minute [Starting at 0:00]:
5 Burpees Each
* Accumulate 60 Reps Together
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow (Grab PVC Pipes)
(9-24 minutes)
General Snatch Warm Up
General Deadlift Warm Up
(24-39 minutes)
(39-45 minutes)
Practice Round
Break
Workout adjustments if needed
(45-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Posterior Pump
[PART A]
3 Sets:
20 Feet Elevated Dumbbell Glute Bridges
* Elevate Feet Onto 45# Plates
[PART B]
3 Sets:
20 Single Leg Prone Banded Hamstring Curls (Each Side)
MINDSET
Eleanor Roosevelt
"Friendship with oneself is all important because without it one cannot be friends with anybody else in the world."
Self-acceptance is the foundation for building healthy relationships with others.
