Back Squat
3 Sets:
2 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)
* Build In Weight To Technical Failure
* Aim for ~83-90% of 1RM
* Rest 2-3 Minutes Between Sets
"Stud Finder"
5 Rounds For Time:
9 Front Squats
50 Meter Farmers Carry
9 Push Press
50 Meter Farmers Carry
Barbell: (135/95)
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
KG | (61/43), (22.5/15)’s
AGE GROUP
13-15 & 55+ | (95/65), (35/25)'s
KG | (43/29), (15/11)’s
5 Rounds For Time:
9 Front Squats
30' Handstand Walk
9 Push Press
30' Handstand Walk
Barbell: (135/95)
Time Cap: 18 Minutes
KG | (61/43)
This is the sixth 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 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, We're alternating between the barbell and dumbbell farmer's carries for today's metcon. Choose weights for all movements that are challenging, but able to be completed unbroken throughout. We're looking for rounds to take between 2:00-3:00.
Score: Time
Target Score: 10-15 Minutes
Stimulus: Light-Moderate Loading
Front Squats: Aim to complete these in 1-2 sets. Keep your reps crisp, eyes up, torso upright, and core braced.
Push Press: Aim to complete these in 1-2 sets. Grinding through these reps will fatigue the shoulders and make the farmer's carries more challenging.
Farmer's Carries: You should be able to complete these unbroken, but a quick break could be beneficial if it allows you to start your barbell movement sooner.
Grip the ground
In both our squats we want to target a grip and twist the ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.
A well-paced effort will pay off best in today's workout.
If the barbell is heavy for you, break it into two sets from the beginning so you can charge hard on the farmer's carries.
Be intentional with your walking pace during the carries. It is easy to meander and spend more time under tension than necessary.
FRONT SQUAT
Reduce Loading/Reps
Sub Dumbbells (50/35)s
Goblet Squats
18 Air Squats
Back Squat
PUSH PRESS
Reduce Loading/Reps
Sub Dumbbells (50/35)s
Strict Press
Push Jerk
Kipping Handstand Push-ups
FARMER’S CARRY
Reduce Loading/Distance
Sub Kettlebells or Plates
0:30 Farmer’s Carry March in Place
0:30 Farmer’s Carry Hold
10 Shuttle Runs (1 rep = 10m)
50 meters equals 165 feet. If you need to do this indoors you can try setting up a 25-50m loop for athletes to travel around, or a 33ft space for athletes to travel 5 times.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Empty Barbell Macho Man Flow
Back Squat | tell, show,do, check
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
VO2 Max (Rowing)
For Time:
250/200 Calorie Row
Performed As:
60 Seconds Work
30 Seconds Rest
[RPE 8]
MINDSET
Robert Lynd
"Any of us can achieve virtue, if by virtue we merely mean the avoidance of the vices that do not attract us."
True virtue requires more than just avoiding temptation; it involves actively cultivating good qualities.
