🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This piece develops lower-body explosiveness by pairing dumbbell deadlift jumps with consecutive broad jumps. The short duration and full rest between efforts should allow for high-quality, high-velocity repetitions that prime the nervous system without excess fatigue.

- Treat every rep as a maximal effort, focusing on speed of contraction and landing cleanly, avoiding doing slow, fatigued reps.

- Deadlift Jumps: Use a dumbbell load that lets you stay snappy off the floor while maintaining good form throughout each jump.

- Broad Jumps: Keep transitions seamless and land softly, maintaining rhythm and distance consistency across all rounds.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

5 Air Squats + 5 Jump Squats

3 Light Dumbbell Deadlifts + 3 Light Dumbbell Deadlift Jumps

2 Rounds:

2 Continuous Broad Jumps

- 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

- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats at a Light Weight

5 Front Squats at a Moderate Weight

Build to Starting Weight

- Overview: This classic ascending ladder-style AMRAP accumulates reps very quickly. It will be tempting to sprint the first three rounds, but play them conservatively enough to have plenty of juice to attack the rounds of 6-8+ reps.

- Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps. Choose a weight that you can complete as steady singles.

- Dumbbell Goblet Squats: Hold one dumbbell vertically at your chest. Your hands should grip one head of the dumbbell.

- The limiting factor will likely be the dumbbell snatch, so choose your weight based on that movement. Add 2 reps each round.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attributes Improved: VO2 Max & Muscular Endurance

- Target Score: 7-10 Rounds

- The dumbbell snatches will be the most challenging movement for most people. Steady sets are the play. You don't want to complete a big set of touch-and-go reps to then have to take a big break before starting the goblet squats.

- Find ways to always keep moving. If that means you do singles on the dumbbell snatch so you can complete your sets of goblet squats sooner, great.

- Do your best to complete the goblet squats unbroken.

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Power Snatches, @weight(75/55)

- Barbell Hang Power Snatches, @weight(75/55)

GOBLET SQUATS

- Dumbbell Front Squats

- Barbell Front Squats, @weight(75/55)

- Spanish Squats

- Lunges

- 2x Air Squats

1 Round:

6 Dumbbell Snatches, @dumbbell(35/25)

6 Dumbbell Goblet Squats, @dumbbell(35/25)

- Rest 0:30 -

2 Rounds:

4 Dumbbell Snatches, @dumbbell(50/35)

4 Dumbbell Goblet Squats, @dumbbell(50/35)