April 28, 2025
Cycle IV
Week 5 of 10
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Weightlifting
3 Position Snatch
Above Knee + Below Knee + Floor
4 Sets:
72%, 74%, 76%, 78%
Percentages based on 1RM Squat Snatch
Speed Squat
Front Squat
EMOM 10
2 Front Squats at 65%
Goal is to stand up as fast as possible. Be explosive.
"Petey Bird"
AMRAP 4
400m Run
21 Alternating Dumbbell Snatch
Max Rep Kipping Handstand Push-Ups
---4 Minute Rest---
AMRAP 4
400m Run
15 Alternating Dumbbell Snatch
Max Rep Kipping Deficit Handstand Push-Ups
---4 Minute Rest---
AMRAP 4
400m Run
9 Alternating Dumbbell Snatch
Max Rep Strict Handstand Push-Ups
Score: Total Combined Handstand Push-Up Reps
DUMBBELL
Elite: 70/50 lbs (32/22.5 kg)
Rx: 50/35 lbs (22.15/15 kg)
Intermediate: 50/35 lbs (22.15/15 kg)
Muscle-Up Training
7 Rounds:
6 Ring Muscle-Ups
9 Overhead Squats, 95/65 lbs
1 Minute Rest Between Rounds
Accessory
A. Single-arm DB Chainsaw Row w/ Momentum, 4 x 8
B. Alternating KB Gorilla Row, 4 x 6-8 Each Arm
C. Heaving Sled Pull, 4 x 50 ft.
Engine
30-45 Minute Zone 2
directly into...
5 Minute Hard Effort
Run/Row/Bike/Ski
Your choice of which discipline.