July 8, 2025
Cycle V
Week 4 - Deload
For access to this same free program on the Strivee app, click the link below to sign up.
Skills Warmup
3 Rounds for Quality:
25 Ft. Double Dumbbell Overhead Walking Lunge
10 Alternating Pause Pistols
250m Easy Ski
Strength
Push Jerk
Set 1: 86% x 1 Rep
Set 2: 86% x 2 Rep
Set 3: 86% x 3 Rep
Set 1: 89% x 1 Rep
Set 2: 89% x 2 Rep
Set 3: 89% x 3 Rep
Set 1: 92% x 1 Rep
Set 2: 92% x 2 Rep
Set 3: 92% x 3 Rep
Percentages based on 3 rep max.
"You Got It, Chief"
For Time:
50 Bar Facing Burpees
Every minute, starting at 0:00, perform 1 Round of "The Chief"
1 Round of "The Chief":
3 Power Clean
6 Push-Ups
9 Air Squats
Time Cap: 12 Minutes
Score: Time
BARBELL
Elite: 135/95 lbs (61/43 kg)
Rx: 115/85 lbs (52/38 kg)
Intermediate: 95/65 lbs (43/29 kg)
Sprints
10 Sets:
100m Sprint
4 Minute Rest