Part 1, This is the first week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Week 1 is a primer week with moderate loading. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. Week 5 is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for future strength gains.  These can be completed unbroken or as singles. To emphasize developing explosive power, perform each set as 3 single reps. To practice cycling a heavy barbell, complete these as touch-and-go reps.  Your working sets should land within the suggested percentage range. You can either build in weight within that range, or stay at the same weight for all sets.

In Part 2, Each AMRAP begins with a set number of power cleans and burpees before accumulating as many calories on the rower as possible. With an equal work-to-rest ratio, aim to push the pace hard!

Score: Calories

Intended Intensity: RPE 7-9

Target Loading: Light (35-45% 1RM), Light-Moderate (45-55% 1RM), Moderate (55-65% 1RM) 

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 50-120 Calories  

Power Cleans: Choose Loading based on the target percentages.

Burpees:  Choose Reps that give you at least 1:00 on the rower.

Row: At least 1:00 to row each round. 

Float the Bar 

We're focusing on timing the full extension of the hips and legs before recruiting the arms to pull. The lower body ""push"" phase of the movement is where athletes will generate maximum power. This power is only effectively transferred if athletes are patient in recruiting the arms for the pull or press until after the lower body push phase is completed. If executed correctly, the bar should "float" in space for a moment. In that moment, the athlete then moves into the pull or press phase.

The aim of this workout is to improve your body's VO2 max. In order to do this, we have to push hard enough to stress the body's ability to deliver and utilize oxygen. 

Perform the power cleans in cluster sets, unbroken, or as singles. Take whichever approach will allow you to move directly into the burpees. 

Work hard on the rower. This should be similar to or faster than your 2k PR pace.

POWER CLEANS

Reduce Loading/Reps 
Hang Power Cleans 
Sub Dumbbells, (35/25)s - (50/35)s - (70/50)s
Deadlifts (185/135) - (225/155) - (255/175)

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BURPEES OVER ROWER

Reduce Reps 
Lateral Burpees With Step Over
Lateral Jump Over Line
Burpees to a 6" Target
Regular Burpees 
Same Calorie Ski or Bike Erg

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CALORIE ROW 

Ski 
Bike Erg
Echo Bike
Treadmill/Runner

If classes need to share rowers, you can easily run a second group on the 3 minute rest.  So while group one is working, group two will be resting. 

TEAM OPTION:

TEAMS OF 2
AMRAP 3 [P1]:
15 Power Cleans (115/85)
15 Lateral Rower Burpees
Max Calorie Row
Then [P2] Competes AMRAP 3 while [P1] Rests
AMRAP 3 [P1]: 
12 Power Cleans (135/95)
12 Lateral Rower Burpees
Max Calorie Row
Then [P2] Competes AMRAP 3 while [P1] Rests
AMRAP 3 [P1]: 
9 Power Cleans (155/105)
9 Lateral Rower Burpees
Max Calorie Row
Then [P2] Competes AMRAP 3 while [P1] Rests
13-15 & 55+: (95/65), (115/85), (135/95)