🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the ninth 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

- Build in weight as desired over your 3 working sets. This is simply a chance to test your strength, and you can choose how heavy you want to push it. Your top set should be challenging but should remain technically sharp.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press at Light Weight

3 Bench Press at Moderate Weight

Build to Starting Weight

- Overview: This chipper alternates between a grippy dumbbell movement and running. Each station should take 3:00 or less to complete.

- Alternating Dumbbell Bench Press: Lie on a bench holding two dumbbells extended over your chest. Keep one arm locked out while lowering the other dumbbell to your chest, then press it back up before switching sides. Choose a weight you can complete in no more than 3 sets.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Aim to complete this carry unbroken.

- Intended Intensity: RPE 5-7

- Target Loading: Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep. 100m = 1 rep.

- The limiting factor in this workout will be local muscular fatigue of the movement you are on. Don't take any working set to failure. Break with a little in the tank so your breaks are shorter.

- Bench Press: Keep your upper back tight and shoulders pinched, not losing tension. Plant your feet well to help stabilize your body.

- Runs: Try to push these faster than you normally would in a metcon, as the other movements are less cardiovascularly taxing.

- Farmer's Carry: Keep a strong, upright posture. Letting your shoulders sag will negatively impact your bench press (and your body!).

ALTERNATING DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- 60 Barbell Bench Press, @weight(65/45)

- Alternating Dumbbell Floor Press

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

- Regular Push-Ups

600M RUN

- 40 x 10-Meter Shuttle Runs

- 750/675m Row

- 600/540m Ski

- 36/30 Calorie Echo Bike

- 1,500/1,350m Bike Erg

- 3:00 Moderate Effort on Treadmill/Runner

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 2:00 Farmer’s Carry March in Place

- 2:00 Farmer’s Carry Hold

2:00 Easy Bike or Jog

1-2 Rounds:

5 Tempo Push-Ups

10 Alternating Dumbbell Bench Press (Light)

10 Glute Bridges

100m Easy Run

2 Rounds, at Workout Weight:

6 Alternating Dumbbell Bench Press

20m Farmer's Carry

100m Run