April 5, 2025
Cycle IV
Week 1 of 10
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Strength
Back Squat
[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.
"Temple of Doom"
Cycle Benchmark
3 Rounds for Time:
800m Run
10 Clean and Jerks
3 Legless Rope Climbs
BARBELL
Elite: 155/105 lbs (70/48 kg)
Rx: 135/95 lbs (61/43 kg)
Intermediate: 135/95 lbs (61/43 kg)
Accessory
A. 1 1/4 Goblet Squat, 4 x 8-10
B. Pause Alternating PIstols, 4 x 10 wiith 2 Second Pause in Bottom
C1. Push-Up Assisted Nordic Curl, 4 x 9-10
C2. Seated Kettlebell Leg Extensions, 4 x 8-10 each Leg
Engine
2,000m Row, Steady Pace
---3 Minute Rest---
5 Rounds
250m Row, Strong Effort
250m Row, Recovery
Steady Pace: 10k Row Effort
Strong Effort: Between 2k-5k Pace