September 5, 2025
Cycle I
Week 1
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Primer
3 Sets For Quality:
8 Half Kneeling Landmine Press
8 Dual Dumbbell Prone Row
15 Banded Triceps Extensions
- Rest as needed between sets.
- Keep loads light to prime the body.
Volume Squats
Back Squat
4 x 10 at 60% of 1RM
Strict Upper Press
For Time:
50 Strict Handstand Push-Ups
"Trapeze Artist"
4 Rounds for Time:
30 Alternating DB Snatch
10 Ring Muscle-Ups
5 Squat Cleans
1 Minute Rest Between Rounds
DUMBBELL
Elite: 70/50 lbs (32/22.5 kg)
Rx: 50/35 lbs (22.5/15 kg)
Intermediate: 35/25 lbs (15/12 kg)
BARBELL
Elite: 225/155 lbs (102.5/70 kg)
Rx: 185/135 lbs (84/61 kg)
Intermediate: 135/95 lbs (61/43 kg)
Score: Total Time (Including Rest)
Accessory
A. JM Press, 4 x 12-15
B. Tate Press, 4 x 12-15
C. Front Rack Box Step-Up, 4 x 8 Each Leg
D. Overhead Dumbbell Tricep Extension, 4 x 20
Use heaviest weight that allows for good movement quality across all reps.
Rest as needed between sets.
Aerobic
30-60 Minute Zone 2 Bike Erg