April 15, 2025
Cycle IV
Week 3 of 10
For access to this same free program on the Strivee app, click the link below to sign up.
Strength
Bench Press
[5 Sets]
5 at 50% of 1RM
3 at 60% of 1RM
2 at 70% of 1RM
1 at 75% of 1RM
8+ at 80% of 1RM
For the 8+, leave no reps in the tank.
Skill EMOM
EMOM 16 (4 Rounds):
1. 50 ft. Handstand Walk with Pirouette at 25 ft.
2. 8 Sandbag to Shoulder
3. 12 Alternating Pistols
4. 14/12 Calorie Bike Erg
"Red Rover"
5 Rounds:
500m Row, 5k PR Pace
Directly Into...
3 Rounds of Work
Round of Work:
4 Thrusters
8 Box Jump Overs
Holding the row pace is the main objective here. We are training to row fast in workouts.
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Accessory
A. Strict Press, 5 x 3.3 (5 second hold at lockout between clusters.)
B. Parallette Push-Up, 4 x Big Set (Leave 2-3 reps in the tank.)
C1. Split Jerk Stance Strict Press, 4 x 6-8
C2. Yoke Overhead Isometric Hold, 4 x 10-15 Seconds
Engine
3 Sets:
3:00 at Echo Test Cadence
1:00 Rest
2:00 at Echo Test Cadence
4:00 Rest Between Sets