In 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.  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, In today's workout, we're challenging your muscular endurance through strict pull-ups. Each time you break a set of strict pull-ups by dropping from the bar, you must run 100 meters before continuing on with your strict pull-up set.

Score: Time

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 10-15 Minutes  

Run: Aim to complete 400m in under 2:00, Aim to complete 100m in under 0:30.

Strict Pull-ups: Pick reps/variation that allow you to complete each round in no more than 3 sets (Ex: 6-6-6, 5-5-5, 4-4-4).

Pulling Elbows Toward the Floor in Strict Pull-Ups

Today’s focus is on actively pulling your elbows down toward the floor to engage your back muscles more effectively during strict pull-ups. By visualizing and driving your elbows downward, you recruit your lats and upper back, reducing excessive strain on the arms and shoulders. This technique creates a stronger, more controlled pull.

Whenever a penalty is put in place during a workout it can be tempting to avoid the penalty at all costs, but in this instance, it may be most efficient for people to plan for the penalty. 

We suggest running the 400m runs at a pace that is equivalent to an RPE 6-7, allowing you to get right onto the bar and start a set of pull-ups. 

Only work at the pull-up station for as long as you can continuously perform reps. If you have to hang there for more than a second or two to squeeze out another rep, you should drop down and go on a penalty run (unless you are only a rep or two away from finishing your set).

400M + 100M RUNS

2:30 + 0:45 Time Caps
500/450m + 125/110m Row
400/360m + 100/90m Ski
25/20 + 6/5 Calorie Echo Bike
1,000/900m + 250/225m Bike Erg
2:00 + 0:30 Moderate Efforts on Treadmill/Runner
32 + 8 Shuttle Runs (1 rep = 10m)
32 + 8 Burpees

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STRICT PULL-UPS 

Reduce Reps
Banded Strict Pull-Ups 
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent 
Ring Rows 
Alternating Dumbbell Plank Rows (Renegade Row)

Today is a great day to have athletes scale to banded pull-ups, be sure athletes choose a band that allows them to hit the reps with no more than 3 breaks.