🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth 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: This workout will build serious upper-body stamina, starting with tough pull-ups and quickly turning into a grind on the push-up that tests your muscular endurance with very short rest between AMRAPs.

- Choose a pull-up variation you can complete in 1-2 sets throughout. Look to have at least 30 seconds for push-ups each round.

- Strict Pull-ups: Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you.

- If you cannot complete 10 strict pull-ups in 45 seconds, modify by using a band to assist, decreasing the pull-up reps, or using a slight kip.

- 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 5-7

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 75-150 Reps

- Break the pull-ups before failure to preserve your pulling strength for the later rounds. Single reps are okay!

- You will want to perform the push-ups in small sets that allow you to maintain a fast cycle rate throughout the entire workout. 3s and 5s are okay.

- Keep the arms moving during your rest period to keep blood moving and help the muscles recover.

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

0:20 Dead Hang on Pull-up Bar

8 Slow Scap Retractions

3 Slow Pull-up Negatives (0:03-0:05 Lower)

3 Strict Pull-ups

0:30 Plank Hold

5 Tempo Push-ups

2 Rounds:

2 Strict Pull-ups

4 Push-ups