May 3, 2025
Cycle IV
Week 5 of 10
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Strength
Back Squat
[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.
"Gumby"
AMRAP 20:
10 Chest to Bar Pull-Ups
10 Overhead Squats
25 ft. Barbell Overhead Walking Lunge
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Accessory
A. Dumbbell Seated Box Jump, 4 x 5
B. Dual Dumbbell Box Step-Ups, 4 x 8
C1. Push-Up Assisted Nordic Curl, 4 x 8-10
C2. Seated Kettlebell Leg Extensions, 4 x 8-10 each Leg
Engine - Row
[4 Sets]
400m Row, 250m Recovery
250m Row, 250m Recover
Start round 1 at 5k effort and work down to 2k effort by round 4.