Power

Power #9A

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Barbell Plate
Dumbbell
Kettlebell

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Situp to Glute Bridges5 reps
- Cossack Squats10 reps
- KB Halo10 reps
- Extreme Climber Push-ups10 reps
- KB Racked Kneel to Stand10 reps
Sức mạnh tăng dần
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chính
Ghi chú của coach
Final week focused on building strength and endurance through push movements. Increased rep counts for squats, Floor Press, and thrusters; push ups can remain the same or increase. Aim for RPE of 8+ with minimal reps in reserve. Use same weights for squats and thrusters without putting them down until completion. Weight recommendations: Moderate DBs for Racked Squats; Heavy DBs for Hex Floor Press
- #145s
  - DB Rack Squat20 reps
  - DB Thrusters5 reps
  - Nghỉ 45s
- #21 phút
  - DB Hex Floor Press16 reps
  - Plank Jack Push-ups10-16 reps
  - Nghỉ 1 phút
Contrast Training and Conditioning
Intervals · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Ghi chú của coach
Build explosive leg strength and full body conditioning. Zone 1: Increase reps on split squats; focus on control for Deficit Split Squats and explosiveness for broad jumps. Transition with urgency in Zone 1. Zone 2: Full body conditioning at RPE of 9, aimed to be the most challenging block. Weight recommendations: Medium sized weights for DB Devil’s Press and DB Seesaw Row
- #1
  Contrast Training
  - Partner 1Dual KB Hanging Deficit Split Squats16 reps8x per side
  - Partner 2
    Broad Jumps3 reps
    Nghỉ (Until Partner 1 finishes)
- #2
  Conditioning Couplet - Solo
  - Alt DB Snatches20 reps
    Switch Arms Every 5x
  - DB 1 Arm Push Press20 reps
    10x each side
    Thay bằng: KB 1 arm Push Press
Thả lỏng
Thả lỏng · 4 phút
Coach's choice