October 17, 2025
Cycle I
Week 7 of 9
For access to this same free program on the Strivee app, click the link below to sign up.
Primer
3 Sets For Quality:
8 Single Arm Slow Eccentric Dumbbell Press
8 Supinated Wide Grip Bent Over Row
8 Single Dumbbell Overhead Triceps Extensions
- Rest as needed between sets.
- Keep loads light to prime the body.
Volume Squats
Back Squat
Set 1: 87% x 1, rest two minutes, then 83% x 4
Set 2: 89% x 1, rest two minutes, then 83% x 4
Set 3: 91% x 1, rest two minutes, then 83% x 4
Strict Upper Press
Strict Handstand Push-Ups
13 x 4
Rest as needed to allow for each set to be unbroken, and each rep to be fast and crisp. No slow reps here.
"Cyclocross"
6 Rounds for Time:
8 Power Cleans
6 Hang Squat Cleans
12 Calorie Echo Bike
1 Minute Rest Between Rounds
Score: Time
BARBELL
Elite: 175/125 lbs (79.5/57 kg)
Rx: 155/105 lbs (70/48 kg)
Intermediate: 115/85 lbs (52/38 kg)
Accessory
A. Dumbbell Skull Crushers, 4 x 12-15
B. Diamond Push-Ups, 4 x 12-15
C. Dumbbell Split Squats, 4 x 8 Each Leg
D. Arnold Press, 4 x 20
Use heaviest weight that allows for good movement quality across all reps.
Rest as needed between sets.
Aerobic
45-60 MInute Zone 2 Bike Erg