🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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 Deadlifts at Light Weight

3-5 Deadlifts at Moderate Weight

Build to Starting Weight

- Overview: This strength endurance workout compounds on itself, so be sure to approach it with an intelligent strategy. The hang power cleans before the deadlifts will pre-fatigue your posterior chain, making them more challenging.

- Choose weights that allow you to complete all movements in 1-2 sets throughout. Rounds should be completed in under 3:00 each.

- Intended Intensity: RPE 7-8

- 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.

- Short breaks may be wise on both the hang power cleans and deadlifts to keep your heart rate lower going into the bench press, so you can perform those in a couple of quality sets each round.

- Hang Power Cleans: A fast cycle rate with a quick break in the middle will outpace grinding through unbroken sets. Try to go from your final clean into a small set of deadlifts when you can.

- Deadlifts: Your grip and backside will be a bit fatigued from the hang power cleans. Break into small sets if you need to keep your cycle rate quick.

- Dumbbell Bench Press: This is where most people will find themselves at a complete stop, due to being overly fatigued. Take smart breaks so you remain in control. Be efficient with your breaks, as you can eat up a lot of time transitioning the dumbbells from resting to working again.

HANG POWER CLEANS

- Reduce Loading/Reps

- Power Cleans

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

- Sub Kettlebells, @kettlebell(35/26)s

DEADLIFT

- Reduce Loading/Reps

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

- Sub Kettlebells, @kettlebell(35/26)s

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Floor Press

- Hand-Release, Weighted, or Deficit Push-Ups

- Regular Push-Ups

10 Push-ups

10 Squat Jumps

*Build to Hang Power Clean Weight

2 Rounds:

2 Hang Power Cleans

4 Deadlifts

4 Dumbbell Bench Press