Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

- In today's progressive warm-up, increase the pace of each run and the weight of the dumbbells to your workout weight.
- Stick with an empty barbell until the last 3-4 sets where you'll build up to your workout weight.

Stimulus & Goals
- 8:00-12:00.
- Each couplet in 4:00-6:00.
- Light-to-moderate deadlift load.
- Moderate-to-heavy power clean load.
- Use two dumbbells for the step-ups.
- Advanced athletes scale up to 155/225 lb.

Strategy
- Pace yourself on the dumbbell box step-overs. These will significantly tax the barbell movements. Rest as needed and aim to get your hands right to the barbell as soon as you are done with your last step-up.
- Perform fast singles on the power cleans.

Modifications
Deadlifts | Load, reps
Dumbbell box step-ups | Box height, load, reps
Power cleans | Load, hang power cleans, dumbbell power cleans
Dumbbell box step-overs | Box height, load, reps

- Welcome to the in-between-cycles week of our Strength cycles. The goal of this week's strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.
- The suggested weight is added to the sled. Add a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
- Feel free to add additional load to the sled, but you should not have to stop moving.

- Midline strengthening and development.
- Focus on extending the knees to initiate the sit-up.
- Perform side planks from the elbow. Bend the knees to scale as needed.
- If you are unfamiliar with the GHD, scale range of motion or perform V-ups.