Back Squat
4 Sets:
5 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)
* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets
"Shakedown"
For Time:
600 Meter Run, 30 Thrusters
400 Meter Run, 20 Thrusters
200 Meter Run, 10 Thrusters
Barbell: (75/55)
Time Cap: 15 Minutes
KG | (34/25)
AEROBIC POWER [VO2 MAX]
AGE GROUP
13-15 & 55+ | (65/45)
KG | (29/20)
For Time:
600 Meter Run, 30 Thrusters
400 Meter Run, 20 Thrusters
200 Meter Run, 10 Thrusters
Barbell: (95/65)
Time Cap: 15 Minutes
KG | (43/29)
In part 1, This is the second week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. We're contrasting heavy back squats with light dumbbell squat jumps to stimulate power development. BE EXPLOSIVE in your squat jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.
In part 2, this combination of running and thrusters is tough! Choose a barbell weight that allows you to complete each round in no more than 2 sets. Runs should take about 3-2-1 minutes, respectively.
Score: Time
Intended Intensity: RPE 7-8
Target Loading: Light (35-45% of 1RM thruster)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 9-12 Minutes
Run: These should take about 3-2-1 minutes respectively.
Thrusters: Choose a barbell load that allows you to complete all movements in no more than 2 sets.
Brace Your Core
Instruct athletes to take a deep breath into their belly and engage their core before descending into the squat.
This stabilizes the spine, helps maintain an upright torso, and prevents rounding of the lower back.
We are trying to force the body to improve its VO2 max. This requires hard, sustained efforts, so try to challenge yourself. We care more about your body adapting than gaming this workout to get the best score.
For your first run, start at a challenging pace. For your second run, slow the pace down a little to set yourself up for a good round of 20 thrusters. Then push your final 200 meter run and try to go right into your 10 thrusters.
During the rounds of 30 and 20 thrusters, move at a deliberate yet controlled pace. Work at each set for as long as you can keep continuous movement and do not pause at the top of the thruster.
600-400-200M RUN
3:00-2:00-1:00 Moderate Effort on Treadmill/Runner
750/675-500/450-250/225m Row
600/540-400/360-200/180m Ski
1,500/1,350-1,000/900-500/450m Bike Erg
36/30-25/20-12/10 Calorie Echo Bike
48-32-16 Shuttle Runs (1 rep = 10m)
45-30-15 Burpees
THRUSTERS
Reduce Reps/Loading
Sub Dumbbells (35/25)s
Wallballs (20/14) to 10/9 ft
60-40-20 Air Squats
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Thruster Prep
General Back Squat Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Bulletproof Shoulders
3 Sets For Quality:
10 Dumbbell Lateral Raises
10 Dumbbell Front Raises
10 Dumbbell Z-Press
* Rest 1-2 Minutes Between Sets
MINDSET
Washington Irving
"Love is never lost. If not reciprocated, it will flow back and soften and purify the heart."
Even unreturned love has value; it enriches and purifies the heart, making you a better person.