🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth 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

- The barbell should be taken from a rack.

- Emphasize strong, explosive movement from the legs, ensuring you drive through the full foot for maximum power transfer. Drive the bar to the ceiling.

- Keep your dip shallow and your elbows wide, just in front of the bar. Brace your midline and maintain this position throughout each repetition.

- Fitness Attribute Improved: Absolute Strength

PUSH PRESS

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Push Press at a Light Weight

5 Push Press at a Moderate Weight

Build To Starting Weight

- Overview: This upper body push-pull workout tests muscular endurance, primarily in the shoulders, lats, and midline.

- Choose a row distance you can complete within 4:00 and dumbbell loads that allow for the bent over rows and z-press to take around 2:00 each.

- Dumbbell Bent Over Row: Use two dumbbells. Hinge at the hips with a flat back, dumbbells hanging at arm’s length, then pull them to your rib cage by driving your elbows back and squeezing your shoulder blades together. Keep your torso still, core braced, and ensure arms are fully extended each rep. The rep starts and ends with the dumbbells below your knees. You must touch each dumbbell head to your rib cage for the rep to count.

- Crush Grip Z-Press: Sit on the ground with your legs straight in front of you. Hold a single dumbbell horizontally, gripping the outer dumbbell heads with each hand. Squeeze the dumbbell heads together as you press overhead, maintaining constant inward pressure.

- Intended Intensity: RPE 5-7

- Target Loading: Light

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 12-15 Minutes

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

- This workout is all about managing muscular fatigue with an elevated heart rate. Work at each movement until you start to notice your cycle rate decreasing, at which point, take a quick break.

- The row will be tempting to push, but this should be performed at an RPE 6-7, keeping your heart rate in check and muscles fresh. Rowing involves a lot more upper body than people often realize. Keep your arms long and relaxed, driving with your legs out of the catch (crunched in) position.

- Pay attention to how long it takes you to complete the first set of bent over rows and z-press, and try to stay within 0:30 of those split times.

BENT OVER ROW

- Sub Barbell, @weight(75/55)

- Sub Bands

- Inverted Row

- Ring Rows

CRUSH GRIP DUMBBELL Z-PRESS

- Standard Z-Press

- Sub Barbell, Kettlebells, or Band

- Strict Press

- 25 Strict Handstand Push-ups

1,000/900 METER ROW

- 800/720m Ski

- 50/40 Calorie Echo Bike

- 2,000/1,800m Bike Erg

- 800m Run

- 4:00 Moderate Effort on Treadmill/Runner

- 64 Shuttle Runs (1 rep = 10m)

2:00 Easy Row

10 Bent Over Rows

10 Crush Grip Z-Press

10/8 Calorie Row Sprint