April 9, 2025
Cycle IV
Week 2 of 10
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Weightlifting
Build to a Heavy:
3 Squat Cleans
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
then...
-15% for 2 Complexes
Strength
Pin Deadlift, At Knee
Heavy Triple
then...
3 x 8 at 80% of Heavy Triple
"10 Piece"
10 Rounds for Time:
8 Chest to Bar Pull-Ups
12 Box Jump Overs, 24"/20"
15 Wallballs
WALLBALL
Elite: 30/20 lbs (13/9 kg)
Rx: 20/14 lbs (9/6 kg)
Intermediate: 20/14 lbs (9/6 kg)
Midline
5 Sets:
30 Second KB Russian Twist
30 Second Banded Psoas
Rest as needed between sets.
Burn the Ships
For Time:
3-6-9-12-15
Front Squats (115/85)
Calorie Row