November 12, 2025
Cycle II
Week 1 of 10
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Strength
Push Press
1 Rep Max
"Heavy DT"
5 Rounds for Time:
12 Deadlifts
9 Hang Cleans
6 Push Jerks
BARBELL
Elite: 205/145 lbs (93/65 kg)
Rx: 185/135 lbs (84/61 kg)
Intermediate: 155/105 lbs (70/48 kg)
EMOM Training
EMOM 16 (4 Rounds):
1. 25 ft. Double Dumbbell Overhead Walking Lunge
2. 14/12 Calorie Ski Erg
3. 5 Parallette Handstand Push-Ups
4. 14/12 Calorie Bike Erg
- For the lunges, build in weight each round to a heavy attempt for the final round.
Mile Progression
3 x 100m Sprint, 3-4 Minute Rest
3 x 150m Sprint, 3-4 Minute Rest