In part 1, This is the fourth 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.  We're contrasting heavy deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.  In part 2, There is a lot of interference in today's pull-push ladder workout and we don't get a break from the barbell. Pace the movement that is most challenging for you and lean into the movement you are best at. Every round adds up to 11 reps.

Score: Time

Target Score: 8-15 Minutes 

Stimulus: Moderate Weight

Barbell: Choose a barbell weight you can complete in steady singles for the power cleans and within 2 sets for the front squats. Loading should not exceed 70% of your 1RM power clean.

Shoulder Position

Check that the shoulders are directly over or slightly in front of the bar at the start of the lift. This helps maintain a more vertical bar path.

We recommend doing singles on the power cleans throughout the workout. Each round, go directly from your last power clean into your front squats, then drop the bar before beginning the next round of power cleans. The goal is to complete each set of front squats unbroken, but if you have to break them up into two sets, that's okay.

If you break up the front squats, you can squat clean the barbell to start accumulating reps again and count that as one rep.

BARBELL

Reduce Loading
Sub Dumbbells (50/35)s
Power Cleans + Lunges
Push Press + Front Squats
Deadlifts + Front Squats