🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second week of our 10-week Fortify strength cycle. This cycle alternates between primary lifts (bench, squat, deadlift) and variations (strict press, front squat, sumo deadlift, push press, power clean, etc.) to keep movement patterns sharp while reducing overuse.

Weeks 1-4: Slow tempo reps at moderate load to improve durability

Weeks 5-8: Heavy 5-rep sets to develop raw strength

Weeks 9-10: Heavy 3-rep max tests to measure progress

- To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!

- Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders and your shoulders should be OVER the bar, not slightly in front like a traditional deadlift. Shoulders must end behind the barbell at the top of every rep.

- Fitness Attribute Improved: Absolute Strength

SUMO DEADLIFT

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Sumo Stance Barbell Good Mornings

- Conventional Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Sumo Stance Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Sumo Deadlifts

5 Sumo Deadlifts at a Light Weight

5 Sumo Deadlifts at a Moderate Weight

Build To Working Weight

- Overview: We're accumulating as many calories on the rower as we can, with the work interrupted every 2 minutes by either deadlifts or push-ups. Expect the posterior chain and chest to fatigue quickly, interfering with your ability to sustain high power on the row.

- Choose a deadlift weight and push-up reps/variations that take no longer than 1:00 each, giving you about 1:00 to row each time.

- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 75-150 Calories

- Treat the row as your base. Keep in mind that you'll likely be rowing for a total of 6-9 minutes. Aim for a strong but sustainable pace (75-80% effort).

- The deadlifts should be a moderate barbell weight that you can move in 2 quick sets or unbroken for stronger athletes. Brace your back and core well, as midline fatigue will impact your row.

- It's easy to blow up on the push-ups if you rush the early sets. Aim for smooth, consistent sets and stay tight through the core to protect your midline for rowing.

ROW

- Ski

- Bike Erg

- Echo Bike

- Run

- Treadmill/Runner

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 48 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

Build To Deadlift Weight

2 Rounds:

10 Calorie Row

5 Deadlifts

10 Push-ups