This week we will be taking a bit of a de-load approach to the strength and olympic lifting sessions, allowing the body to have some much needed recovery and get ready for the next week of testing where we will come full circle and test our 1 rep maxes on the Back Squat, Deadlift, and Strict Press. This will round out our cycle with some great baselines, we can use for the rest of the year and the cycle's ahead.
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats
Stimulus: Barbell Cycling / Lactate Endurance
RPE: 8/10
Strategy and Movement Breakdown:
For this workout the key is to maintain a well-paced approach while focusing on form and transitions. Throughout the four sets, aim to keep your heart rate steady, allowing you to perform at a high level without burning out too quickly. Start strong on the calorie row, but save enough energy for the subsequent movements. Each transition should be smooth and deliberate, minimising downtime. The goal is to find a rhythm that allows you to move through the barbell complex with consistency. As you progress through the sets, pay attention to your breathing and stay mentally focused to ensure you can sustain intensity throughout.
