April 2, 2025
Cycle IV
Week 1 of 10
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Weightlifting
For Load:
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Find a max for the complex.
This will be a cycle benchmark that we will re-test in 10 weeks!
Strength
Deficit Deadlift, 2" Deficit
Heavy Triple
then...
3 x 8 at 80% of Heavy Triple
"Deep Thought"
Cycle Benchmark
For Time:
42/35 Calorie Row
42 GHD Sit-Ups
42 Deadlifts
42 Chest to Bar Pull-Ups
42 Deadlifts
42 GHD Sit-Ups
42/35 Calorie Row
BARBELL
Elite: 205/145 lbs (93/65 kg)
Rx: 175/125 lbs (79.5/57 kg)
Intermediate: 135/95 lbs (61/43 kg)
Midline
5 Sets:
30 Second Plank Hold
30 Second Hollow Flutter Kicks
Rest as needed between sets.
Burn the Ships
For Time:
20 Cal Row
30 Wallballs (30/20) (10 ft.)
20 Cal Row
WALLBALL
Elite: 30/20 lbs
Rx: 20/14 lbs
Intermediate: 20/14 lbs