April 21, 2025
Cycle IV
Week 4 of 10 - DELOAD
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Weightlifting
Hang Snatch
2 Rep Max
Speed Squat
Bacl Squat
EMOM 10
2 Back Squats at 60%
Goal is to stand up as fast as possible. Be explosive.
"Holleyman"
30 Rounds For Time:
5 Wallballs
3 Handstand Push-Ups
1 Power Clean
Score: Time
BARBELL
Elite: 225/155 lbs (102.5/70 kg)
Rx: 225/155 lbs (102.5/70 kg)
Intermediate: 155/105 lbs (70/48 kg)
Accessory
A. Vested Kipping Pull-Up, 5 x 5.5 (5 second hold at top between clusters.)
B. Feet Elevated Ring Row, 4 x Big Set (Leave 2-3 reps in the tank.)
C. Hand Over Hand Sled Pull, 4 x 50 ft.