May 7, 2025
Cycle IV
Week 6 of 10
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Weightlifting
Build to a Heavy:
Squat Clean
2 Front Squat
2 Shoulder to Overhead
then...
-15% for 2 Complexes
Strength
Pin Deadlift, At Knee
Heavy Double
then...
3 x 8 at 75% of Heavy Double
"TNT"
5 Rounds for Time:
13 Burpee Box Jump Overs, 24"/20"
13 Deadlifts
Elite: 275/185 lbs (124/84 kg)
Rx: 225/155 lbs (102.5/70 kg)
Intermediate: 185/135 lbs (84/61 kg)
Midline
5 Sets:
30 Second Plank Hold
30 Second Hollow Flutter Kicks
Rest as needed between sets.
Burn the Ships
12-9-6-3
Ski Erg Calories
Unbroken Squat Clean (135/95)