April 16, 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.
Weightlifting
Build to a Heavy:
2 Squat Cleans
1 Shoulder to Overhead
2 Front Squat
1 Shoulder to Overhead
then...
-15% for 2 Complexes
Strength
Deadlift
Heavy Triple
then...
3 x 8 at 80% of Heavy Triple
"Spin Cycle"
On the 4:00 x 4 Rounds:
400m Run
15 Alternating Dumbbell Snatch
12 Bar Muscle-Ups
Score: Slowest Round
DUMBBELL
Elite: 70/50 lbs (32/22.5 kg)
Rx: 50/35 lbs (22.5/15 kg)
Intermediate: 50/35 lbs (22.5/15 kg)
Midline
5 Sets:
20 Weighted Abmat Sit-Ups
30 Second Side Plank Each Side
Rest as needed between setes.
Burn the Ships
3 Rounds for TIme:
200m Run
12 Line Facing Burpees
2 Rope Climbs
Score: Time