October 20, 2025
Cycle I
Week 8 of 9
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Primer
3 Sets For Quality:
8 Single Arm Dumbbell Cross Body Romanian Deadlift
0:30 Banded Psoas March
10 Alternating Weighted Pistols
- Rest as needed between sets.
- Keep loads light to prime the body.
Back Squat
Back Squat
5 x 2 at 80% of 1RM
Legless Stamina
10 Rounds:
1 Legless Rope Climb
1 Minute Rest Between Rounds
The idea here is for each rep to be as fast as possible on the way up, that's why the rest between rounds is so great.
"Wicked"
AMRAP 9:
3-6-9-12...
Thrusters
Calorie Row
25 Double Unders
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Accessory
A. Tempo Goblet Squats, 4 x 4-6 at 31X1 Tempo
B. Barbell Overhead Walking Lunve, 4 x 50 ft.
C. Seated Box Jump, 5 x 1 with 2:00 Rest
D. Push-Up Assisted Nordic Curl, 3 x 8-10
Go as heavy as good form will allow.