🏋️‍♂️ Workouts 🏋️‍♀️

- This plyometric piece develops hip explosiveness and reactive lower-body speed, making us less prone to injury due to increased athleticism.

- The band will keep you from having much hang time, so make sure you are expectant and ready to bring your feet forward quickly.

- Use a 1-inch thick (or less) band. Any band thicker than that won't allow you to travel much distance, and increase the need for faster feet.

- Take full recovery between sets to maintain max output and quality.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

2 Rounds:

6 Jumping Lunges

2 Unbanded Broad Jumps (stick landing between)

- Overview: This is the eighth 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

TECHNIQUE 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 CLEAN

- 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 short, full-body chipper combines power, grip endurance, and aerobic capacity. The power cleans will tax the posterior chain and shoulders going into the grip-intensive farmer’s carry. Then, we're looking for high output on the rower to finish.

- Power Clean: Choose a barbell weight you can complete in steady singles.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a dumbbell weight that allows you to complete the carry in no more than 3 minutes.

- Intended Intensity: RPE 7-9

- 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. 100m = 1 rep.

- Grip management will be key throughout, as your grip and forearms never get a break.

- Power Cleans: Aim for quick, consistent singles. Don’t blow up early with big sets. Keep the bar close to your body and reset quickly between reps.

- Farmer’s Carry: Hook grip the dumbbells to save your grip. Move swiftly and take short breaks only if your grip starts to fail.

- Row: Settle into a strong but sustainable pace (RPE 6-7). Empty the tank in the final 200m.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

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

- Deadlifts, @weight(155/105)

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 2:00 Farmer’s Carry March in Place

- 2:00 Farmer’s Carry Hold

1,000/900 METER ROW

- 5:00 Time Cap

- 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)

5 Power Cleans

5 Dumbbell Deadlifts (Light)

20m Farmer's Carry (Light)

100m Row (Easy-Moderate)

At Workout Pace & Weight:

5 Power Cleans

20m Farmer's Carry

100m Row (Hard)