April 26, 2025
Cycle IV
Week 4 of 10 - DELOAD
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Strength
Back Squat
[3 Sets]
5 at 40% of 1RM
5 at 50% of 1RM
5 at 60% of 1RM
"Roll the Dice"
AMRAP 10
7 Ring Muscle-Ups
14 Alternating Dumbbell Snatch
21 GHD Sit-Ups
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)
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
6 Rounds:
15 Second Row Sprint
2 Minute Rest Between Rounds