August 16, 2025
Cycle V
Week 9
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Skills Warmup
3 Rounds for Quality:
50m Double KB Front Rack Carry
21 Chest to Bar Pull-Ups
500m Easy BIke Erg
Conditioning
"Slinky"
5 Rounds, For TIme:
50 ft. Handstand Walk
5-4-3-2-1 Squat Clean
50 Double Unders
5-4-3-2-1 Shoulder to Overhead
-1:00 Rest After Each Round-
Barbell: 225/155 (102.5/70 kg)
Time Cap: 20 Minutes
Score: Time
Strength
On the Minute x 10 (5 Rounds):
Min 1 - 4 Front Squats
Min 2 - 8 Back Squats
Single barbell, loaded throughout at 60-62% 1RM Front Squat.
Recovery
60-90 Minute Road Bike Ride