May 5, 2025
Cycle IV
Week 6 of 10
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Weightlifting
3 Position Snatch
Above Knee + Below Knee + Floor
4 Sets:
74%, 76%, 78%, 80%
Percentages based on 1RM Squat Snatch
Speed Squat
Front Squat
EMOM 10
2 Front Squats at 70%
Goal is to stand up as fast as possible. Be explosive.
"Weight of the World"
4 Rounds for TIme:
500m Row
20 Toes to Bar
5 Overhead Squats
Elite: 225/155 lbs (102.5/70 kg)
Rx. : 205/145 lbs (93/65 kg)
Intermediate: 155/105 lbs (70/48 kg)
Muscle-Up Training
7 Rounds:
7/5 Calorie Ski Erg
6 Ring Muscle-Ups
1:30 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.