May 10, 2025
Cycle IV
Week 6 of 10
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Strength
Back Squat
[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.
"The Godfather Part III"
For Time:
40/32 Calorie Row
10 Strict Handstand Push-Ups
100 Double Unders
10 Strict Handstand Push-Ups
50 GHD Sit-Ups
10 Strict Handstand Push-Ups
100 Double Unders
10 Strict Handstand Push-Ups
40/32 Calorie Row
10 Strict Handstand Push-Ups
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
8 Rounds:
400m Row
150m Row, Recovery
Start at 5k pace in round 1 and work down to 2k pace in round 8.