April 29, 2025
Cycle IV
Week 5 of 10
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Strength
[5 Sets]
4 x 5 at 70% of 1RM
1 x 5+ at 70% of 1RM
For the 5+, don't go to failure. Leave 2-3 reps in reserve.
Skill EMOM
EMOM 16 (4 Rounds):
1. 14/12 Calorie Row
2. 50 ft. Handstand Walk
3. 14/12 Calorie Ski Erg
4. 50 ft. Handstand Walk
"Boys in the Boat"
4 Rounds:
500m Row, 5k PR Pace
4 Rounds of Work
Round of Work:
6 Power Cleans
4 Bar Facing Burpees
Holding the row pace is the main objective here. We are training to row fast in workouts.
Elite: 95/65 lbs (43/29 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Accessory
A. Dumbbell Push Press, 5 Rep Max
B. Single Arm Seated Strict Press, , 4 x 6-8 Each Arm
C1. Jerk Recovery, 4 x 3
C2. Handstand Hold Against Wall, 4 x 20-30 Seconds
Engine
3 Sets:
5:00 at Echo Test Cadence Minus 5 RPM
2:00 Rest
Into...
4 Sets:
1:00 at Echo Test Cadence Plus 5 RPM
1:00 Easy Recovery Spin