May 6, 2025
Cycle IV
Week 6 of 10
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Strength
Bench Press
[5 Sets]
2 at 65% of 1RM
2 at 72.5% of 1RM
4 at 77.5% of 1RM
4 at 77.5% of 1RM
4+ at 77.5% of 1RM
For the 4+, don't go to failure. Leave 1-2 reps in reserve.
Skill EMOM
EMOM 16 (4 Rounds):
1. 5 Wall Walks
2. 12/10 Calorie Echo Bike
3. Handstand Walk*
4. 5 Tall Box Jump, 36"/30"
HANDSTAND WALK
Elite: 25 ft. with Obstacle Course
Rx: 25 ft. Slalolm
Intermediate: Practice
"Power Play"
4 Rounds for Time
400m Run
21 Alternating Dumbbell Snatch
2 Rope Climbs
30 Second Rest Between Rounds
Score: Total Time Including Rest
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
5 Sets:
2:00 at Echo Test Cadence Plus 5 RPM
0:30 Easy Recovery Spin