Stay Put

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Tue

Apr 15

Stay Put

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Workout

Back Squat

4 Sets:

4 Back Squats

- Rest 20 Seconds -

3 Dumbbell Squat Jumps (Very Light)

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* Build In Weight To Technical Failure

* Aim for ~77-85% of 1RM

* Rest 2-3 Minutes Between Sets

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"Stay Put"

For Time:

1-10 Dumbbell Thrusters

10-1 Dumbbell Burpee Deadlifts

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Dumbbells: (50/35)'s

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Time Cap: 15 Minutes

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AEROBIC POWER [VO2 MAX]

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KG | (22.5/15)

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AGE GROUP

13-15 & 55+ | (35/25)'s

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KG | (15/11)

Competitor

For Time:

50 Dumbbell Burpee Squat Clean Thrusters

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Dumbbells: (50/35)s

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Time Cap: 12 Minutes

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KG | (22.5/15)

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the third 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, Today is a challenging combination with a lot of lower body interference. Work at an intelligent pace on the burpee deadlifts that allow for quality sets of dumbbell thrusters. NOTE: Each round adds up to 11 reps.

Scoring

Score: Time

Movements

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 5-10 Minutes

Dumbbell Thrusters: Choose a dumbbell weight that allows you to complete the thrusters in no more than 2 sets.

Dumbbell Burpee Deadlifts: Touch your chest to the ground between the dumbbells and stand to full extension, holding one dumbbell in each hand.

The One | Teaching Focus

Knees Out

Focus on driving the knees outward as you descend and rise from the squat.
This prevents knee collapse (valgus) and helps engage the glutes, ensuring proper tracking over the toes.

Strategies

There is no place to hide in this workout. From the beginning, the dumbbell burpee deadlifts demand a lot of engagement. Pace these methodically to allow you to get right to your dumbbell thrusters with minimal transition time.

In the later rounds (7-9) of dumbbell thrusters, consider taking a quick strategic break just over halfway through each set to set yourself up for the final round of 10.

The optimal transition from burpee deadlifts into dumbbell thrusters would be to stand tall from the deadlift, then complete a hang squat clean thruster for the first rep of the thruster sets.

Modifications

DUMBBELL THRUSTERS

Reduce Reps/Loading
Sub Kettlebells
Sub Barbell (115/85)
Dumbbell Front Squats
Single Dumbbell Thrusters
Wallballs
2x Air Squats

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DUMBBELL BURPEE DEADLIFTS

Double Dumbbell Box Step-ups
Single-Arm Devil Press
Lateral Burpees Over Dumbbell
Burpees to a Target

Logistics

Athletes will need to have their own set of dumbbells today.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

0:30 Couch Stretch (right)
0:30 Couch Stretch (left)
0:30 Child’s Pose
0:30 Glute Bridges
0:30 Scorpions
0:30 Bootstraps
0:30 Cossack Squats
0:30 Bodyweight Goodmornings
0:30 Air Squats

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

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Dumbbell Flow Warm Up

With Light Dumbbells
10 DB Deadlifts
10 DB Hang Power Cleans
10 DB Front Squats
Look for the chest to stay up, and knees track over the toes
10 DB Push Press
Emphasize the drive from the hips to move the DBs overhead.
Look for a solid finish position overhead.
10 DB Thrusters
Look for midline stability, avoid letting the DBs pull athletes forward onto the toes.

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General Back Squat Warm Up

5 Good Mornings
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on an upright torso in the squat
Cue athletes to press up into the bar with the arms to control the load
5 Bodyweight Squat Jumps
3 DB Squat Jumps

Strength
_{(21-33 minutes)}

(21-36 minutes)

Your working sets should land within the suggested percentage range. A rough estimate of where you might complete these reps is at 77-85% of your 1RM back squat. Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
Building Sets:
10 Reps with Empty Barbell
6 Reps with 60%
4 Reps with 70%

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

On The Minute x 3:
2 Dumbbell Burpee Deadlifts + 2 Dumbbell Thrusters

Break

Workout Q&A

Workout
_{(39-55 minutes)}

(42-57 minutes)

‍Look For‍

Dumbbell Thrusters: Look for athletes to fully extend when they stand before pressing the DBs overhead, athletes should work to be explosive throughout the thrusters.
Dumbbell Burpee Deadlift: Look for athletes to set their back and drive through the feet as the stand the dumbbells up.

Post Workout Clean Up & Chat (57-60)

Clean Up & High Fives
Final Remarks, Encouragements, And Announcements.
Functional R.O.M. Flow [Link]

_{Accessory Work}

Bulletproof Shoulders

6 Sets:

8 Tempo Push Press @ 50% 1RM

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* 3 Second Negative

* Rest 30-45 Seconds Between Sets

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MINDSET

Buddha

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"Do not overrate what you have received, nor envy others. He who envies others does not obtain peace of mind."

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Contentment and peace come from appreciating what you have and avoiding envy.

Additional Elements

Have questions?

Reach out!

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