🏋️‍♂️ 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

- Move each set with speed and sound technique. These are intended to be completed as unbroken touch-and-go reps.

- Fitness Attribute Improved: Explosive Power

Power Clean Coaching Cues:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEANS

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans at a Light Weight

5 Power Cleans at a Moderate Weight

Build to Starting Weight

- Overview: This is a well-rounded workout combining bodyweight movement with cardio and weightlifting. You can't hide from the intensity, so stay in control, finding pockets within each movement to keep your breathing in check, allowing you enough energy to lean into the final round.

- Pick a barbell weight you can complete in no more than 2 sets. Rounds should take 5:00 or less to complete.

- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate (55-65%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

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

- Identify which movement you are weakest at and build the workout around that movement. If rowing is hardest for you, break the power cleans into 2-3 sets to allow you to work hard on the row.

- If the burpees are the most challenging, work steadily on the row, slowing down the final 6-10 calories to allow your muscles to be fresh so you can keep a good cycle rate on the burpees.

- If the hang power cleans are heavy for you, work hard on the row, but just be smooth on the burpees - do not push them. We want our posterior chain fresh enough to put our power into the cleans.

- Stay low during the lateral burpees over the bar. There is no standard to stand up tall during your reps.

30/24 CALORIE ROW

- 25/20 Calorie Ski

- 30/24 Calorie Bike Erg

- 25/20 Calorie Echo Bike

- 400m Run

- 2:00 Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

LATERAL BURPEES OVER BARBELL

- Reduce Reps

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Ski or Bike Erg

- 40 Air Squats

HANG POWER CLEANS

- Reduce Loading/Reps

- Power Cleans

- Sub Dumbbells, @dumbbell(35/25)s

- Kettlebell Swings, @kettlebell(53/35)

- Deadlifts, @weight(155/105)

10/8 Calorie Row (moderate)

8 Lateral Burpees Over Bar

4 Hang Power Cleans

8/6 Calorie Row (hard)

4 Lateral Burpees Over Bar

2 Hang Power Cleans