April 8, 2025
Cycle IV
Week 2 of 10
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Strength
Bench Press
[5 Sets]
3 at 60% of 1RM
3 at 67.5% of 1RM
8 at 72.5% of 1RM
8 at 72.5% of 1RM
8+ at 72.5% of 1RM
For the 8+, don't go to failure. Leave 1-2 reps in reserve.
Skill EMOM
EMOM 16 (4 Rounds):
1. 50-75 ft. Handstand Walk
2. 12 Alternating Dumbbell Squat Snatch
3. 5 Tall Box Jumps
4. 14/12 Calorie Ski Erg
"T-1,000"
5 Rounds:
400m Run, 5k PR Pace
Directly into...
AMRAP 1:30
6 Power Clean, 95/65
6 Handstand Push-Ups
Holding the run pace is the main objective here. We are training to run fast in workouts.
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
Engine
12 Rounds:
1:00 Echo Bike
1:00 Rest
Each round to be done at same pace as 10 minute Echo test from last week.