April 12, 2025
Cycle IV
Week 2 of 10
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Strength
Back Squat
[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.
"Peg Leg"
On the 3:00 x 7 Rounds:
20/16 Calorie Row
10 Thrusters
50 Double Unders
Score: Slowest Round
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate:75/55 lbs (34/25 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 - Row
2,000m Row, Steady Pace
---3 Minute Rest---
[3 Sets]
2 x 100m Row
2 x 150m Row
1 x 200m Row
2 Minute Rest Between Reps
4 Minute Rest Between Rounds
Interval sprints to be done at a 9-9.5/10 Intensity