March 31, 2025
Cycle IV
Week 1 of 10
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Weightlifting
Hang Snatch
3 at 70%
2 at 75%
2 at 80%
2 x 1 at 83%
Percentage based on 1 rep max snatch.
Speed Squat
Front Squat
EMOM 10
2 Front Squats at 60%
Goal is to stand up as fast as possible. Be explosive.
"Amanda .45"
For Time:
13-11-9-7-5
Muscle-Ups
Squat Snatches
*This will be a cycle benchmark. We will be doing targeted muscle-up training this cycle and we will re-test this workout in 10 weeks.
BARBELL
Elite: 135/95 lbs (61/43 kg)
Rx: 115/85 lbs (52/38 kg)
Intermediate: 95/65 lbs (43/29 kg)
Accessory
A. Bent Over Barbell Row, 5 x 5 (Final rep with 5 second hold at top and 5 second negative.)
B. Banded Strict Pull-Up, 4 x 12-15 Unbroken
C1. Single Kettlebell Upright Row, 4 x 8-10
C2. Ring Face Pull, 4 x 8-10
Engine
30-45 Minute Zone 2
Run/Row/Bike/Ski
Your choice of which discipline.