April 1, 2025
Cycle IV
Week 1 of 10
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Strength
Bench Press
[5 Sets]
4 x 8 at 65% of 1RM
1 x 8+ at 65% of 1RM
For the 8+, don't go to failure. Leave 2-3 reps in reserve.
Skill EMOM
EMOM 16 (4 Rounds):
1. 50-75 ft. Handstand Walk
2. 6 SIngle Dumbbell Overhead Squat Each Leg
3. 5 Tall Box Jumps
4. 14/12 Calorie Row
Conditioning
10 MInute Max Cal Echo Bike
Record total calories completed and average cadence.
Accessory
A. Push Press, 5 x 5 (Final rep with 5 second hold overhead and 5 second negative.)
B. Barbell Z Press, 4 x 8-10 (Each rep starts and finishes at forehead.)
C1. Tall Split Jerk, 4 x 6-8
C2. Banded Tricep Press Down with Overhead Reach, 4 x 8-10