🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the tenth and final 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.

- 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

3 Power Cleans at a Moderate Weight

Build to Starting Weight

- Overview: Flow directly from one 5-minute piece into the next – 20 minutes straight of work. Aim for smooth rows, quick double unders, and steady singles on the barbell.

- Workout Flow: Accumulate calories on the rower for 5 minutes, then move directly into 5 minutes of on-the-minute work (30 double unders + max power cleans in the remaining time). Repeat this sequence once more for a total of 20 minutes.

- Row: Aim for a consistent calorie number from the first row to the second row.

- Double Unders: Choose a jump rope number or variation that takes no longer than 30 seconds, giving you equal time for the power cleans.

- Power Cleans: Should be a weight you can move for steady singles.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 220-280 Reps (M), 150-220 Reps (W)

- First Row: Start the first AMRAP at a strong pace while you're fresh and can accumulate free calories. Once your heart rate starts to increase, settle into a consistent pace. You want to come off the rower breathing hard, but ready to pick up the rope.

- Second Row: You'll be far more fatigued for this AMRAP, so settle into your pace right from the beginning.

- Double Unders: Aim for unbroken sets. Keep your shoulders relaxed. Don't death-grip the handles.

- Power Cleans: Expect your grip to be fatigued going into these. Singles from the beginning will likely be the best strategy to keep moving and manage the grip fatigue.

ROW

- Ski

- Bike Erg

- Echo Bike

- Run

- Treadmill/Runner

DOUBLE UNDERS

- Reduce Reps

- 45 Single Unders

- Plate Hops

- Lateral Skater Hops

- 6 Burpees

- 0:30 Effort On Any Machine

POWER CLEANS

- Reduce Loading

- Hang Power Cleans

- Sub Dumbbells

- Light-Moderate Deadlifts

2:00 Easy Row

2 Rounds:

10 Double Unders

3 Power Cleans

0:30 Hard Row