April 23, 2025
Cycle IV
Week 4 of 10 - DELOAD
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Weightlifting
EMOM 8
1 Clean
1 Front Squat
1 Shoulder to Overhead
All sets at 65-70% of 1 Rep Max Clean and Jerk
"Reset Button"
For Time:
21-15-9
Chest to Bar Pull-Ups
Box Jump Overs
50 ft. Front Rack Lunge
---3:00 Rest---
15-12-9-6-3
Pull-Ups
Bar Facing Burpees
Score: Total Time Including Rest
BARBELL
Elite: 135/95 lbs (61/43 kg)
Rx: 115/85 lbs (52/38 kg)
Intermediate: 95/65 lbs (43/29 kg)
Midline
5 Sets:
20-30 Second Weighted Hollow Hold
20-30 Second Weighted Psoas March
Rest as needed between sets.