🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

Deadlift Coaching Cues:

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

3-5 Tempo Deadlifts at Light Weight

3-5 Tempo Deadlifts at Light-Moderate Weight

Build to Working Weight

- Overview: This is a grindy pyramid chipper with big hinge demands at the beginning and end. Expect core fatigue from the combination of moderate deadlifts and high-volume v-ups. Use the Echo bike to mitigate fatigue, bringing intensity up or down as you need.

- Choose a deadlift weight that you can complete in at least sets of 10 and a v-up rep number that takes around 2:00 to complete. Pick a bike calorie you can complete in 5:00 or less.

- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.

- Intended Intensity: RPE 5-7

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

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- Even if you can hold on for big sets of deadlifts, you'll likely want to take a couple of quick, strategic breaks to help preserve your midline and back. Sets of 5-10 quick reps is a good approach.

- Break the v-ups into manageable sets, controlling the tempo and keeping rep quality high. Avoid grinding out slow, sloppy reps.

- Work hard on the bike (RPE 6-8). You should be able to get right to work on the second set of v-ups.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-Ups

- Hollow Rocks

50/40 CALORIE ECHO BIKE

- 5:00 Time Cap

- 60/48 Calorie Row

- 50/40 Calorie Ski

- 60/48 Calorie Bike Erg

- 800m Run

- 4:00 Moderate-Hard Effort on Treadmill/Runner

2 Rounds:

10 Deadlifts

10 V-ups

5/4 Calorie Bike Sprint

• Rest 0:30 Between Rounds