April 19, 2025
Cycle IV
Week 3 of 10
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Strength
Back Squat
[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.
"Closed"
AMRAP 9
3 Strict Handstand Push-Ups
6 Chest to Bar Pull-Ups
9 Box Jump Overs
6 Strict Handstand Push-Ups
9 Chest to Bar Pull-Ups
12 Box Jump Overs
9 Strict Handstand Push-Ups
12 Chest to Bar Pull-Ups
15 Box Jump Overs
Add 3 reps to each movement each new round.
Score: Total Reps
Accessory
A. Dumbbell Thrusters with 5 Second Pause at Top, 4 x 8-10
B. Weighted Alternating PIstols, 4 x 10
C1. Push-Up Assisted Nordic Curl, 4 x 8-10
C2. Jefferson Curl, 4 x 8-10
Engine - Row
4 Rounds:
500m, 5k Pace
500m, Steady Pace