April 22, 2025
Cycle IV
Week 4 of 10 - DELOAD
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Strength
Bench Press
[3 Sets]
5 at 40% of 1RM
5 at 50% of 1RM
5 at 60% of 1RM
"McGrath"
4 Rounds:
1,000m Bike Erg, FTP or 10k Pace
4 Rounds of Work
Round of Work:
4 Dual Dumbbell Hang Clusters
6 Toes to Bars
Holding the run pace is the main objective here. We are training to row fast in workouts.
DUMBBELS
Elite: 50's/35's (22.5's/15's kg)
Rx: 35's/15's (15's/12.5's kg)
Intermediate: 35's/15's (15's/12.5's 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