April 30, 2025
Cycle IV
Week 5 of 10
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Weightlifting
Build to a Heavy:
1 Squat Cleans
1 Shoulder to Overhead
3 Front Squat
1 Shoulder to Overhead
then...
-15% for 2 Complexes
Strength
Deficit Deadlift, 2" Deficit
Heavy Double
then...
3 x 8 at 75% of Heavy Double
"Mr. Deeds"
AMRAP 12:
9 Toes to Bar
15 Wallballs
21 Double Unders
WALLBALL
Elite: 30/20 lbs (13/9 kg)
Rx: 20/14 lbs (9/6 kg)
Intermediate: 20/14 lbs (9/6 kg)
Midline
5 Sets:
20-30 Second Weighted Hollow Rock Flutter Kicks
30 Second Evil Wheel
Rest as needed between sets.
Burn the Ships
For Time:
21-15-9
Echo Bike Calories
Handstand Push-Ups