July 16, 2025
Cycle V
Week 5
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Skills Warmup
3 Rounds for Quality:
10 Double Kettlebell Hang Clean and Jerks
1 Handstand Walk O-Course
250m Easy Row
Stamina Builder - Pull
Bit Set of Bar Muscle-Ups
2:00 Rest
15-12-9
Bar Muscle-ups
Echo Bike Calories
A "Big Set" is a submax unbroken set where you leave about 2-3 rep sin the tank. Not to failure
."Multiplicity"
[2 Sets For Time]
3 Rounds:
25 GHD Sit-Ups
15 Double Dumbbell Hang Cleans, 50's/35's (22.5's/15's kg)
10 Wall Facing Strict Handstand Push-Ups
1:00 Rest
-3:00 Rest After Third Round, then Repeat-
Accessory
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets