Thursday April 30th

General Warm-Up
2:00 Cardio of Choice
:30/:30 Quadruped Hip Rotations
5/5 World's Greatest Stretch
10 Romanian Deadlifts
:30 Jump Rope (Singles or Dubs)
10 Alternating Cossack Squat
Specific Deadlift Prep
Set 1 and 2: 5 Reps @ light loads, building -- focus on lat engagement, bar drag, and breath at the top
Set 3: 5 Reps @ 50-60% -- reinforce bracing sequence, bar stays in contact with legs
Set 4: 3 Reps @ 70-75% -- full setup cue before each rep, building tension from the floor
*Put working loads on the bar

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Deadlifts

Every 3:00 x 4 Sets
Set 1: 4 Deadlifts + 1-3 Seated Box Jumps
Set 2: 3 Deadlifts + 1-3 Seated Box Jumps
Set 3: 3 Deadlifts + 1-3 Seated Box Jumps
Set 4: 2 Deadlifts + 1-3 Seated Box Jumps

Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set -- athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps

Modifications:
Level 1: Every 3:00 x 4 Sets -- 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.
Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.

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Primer (After Deadlifts)
3 Sets:
15 Double Unders or 30 Single Unders
3 Power Cleans building toward workout load
Use this to confirm barbell load before “Light Switch” begins.
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"Light Switch"

For Time
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
|Barbell: 205/145 lb (93/68 kg)
Time Cap: 7:00
Score = Time

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Level 2:
155/105lb, 70/48kg
50 Double Unders

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Level 1:
95/65lb, 43/30kg
75 Single Unders or 25 Double Under Attempts

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Masters 55+:
135/95lb, 61/43kg
35 Double Unders or 60 Single Unders
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Goals: 4:00--7:00
Time Cap: 7:00

Stimulus: Barbell Conditioning / Cycling
RPE: 8.5/10

Primary Objective: Complete each set of 5 power cleans as fast singles in under :45 -- setup, breathe, go.
Secondary Objective: Unbroken double unders every round -- use them to manage heart rate and reset before the next barbell set.

Workout Strategy
This is a progression of "Checkmate" from Week 2 of this cycle. The workout is heavier, focused and meant to be a faster more sprint style effort. The structure is simple -- five sets of power cleans separated by four sets of double unders -- but the load is heavy enough that sloppiness will cost you reps and time. The plan is quick singles on the barbell. Do not try to cycle at this weight. Reset each rep with intention -- bar close, hips loaded, torso upright, full extension at the top. Each set of 5 should take no longer than :40--:45. On the double unders, keep your shoulders loose and your rhythm steady. These are not a break, but they should feel more controlled than the barbell. Let your breathing come back down across those 50 reps so you arrive at the next set of cleans composed, not desperate. Remind athletes on dubs to keep their elbows relaxed on the rope and reset if they break. The barbell should look composed and tight on each and every set here.

Modifications / Adjustments
Power Clean: Reduce load to maintain crisp mechanics / Hang Power Clean for those new to the lift or who have issues pulling from the floor/ Dumbbell Cleans for those with mobility issues in the Front Rack.
Double Unders: Single Unders x 1.5 / Line Hops / Reduce Rope Count of Move to :30 practice each set

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