May 12, 2025
Cycle IV
Week 7 of 10
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Weightlifting
3 Position Snatch
Above Knee + Below Knee + Floor
4 Sets:
72%, 74%, 76%, 78%
Percentages based on 1RM Squat Snatch
Speed Squat
Front Squat
EMOM 10
2 Front Squats at 75%
Goal is to stand up as fast as possible. Be explosive.
"Deamon Slayer"
5 Rounds for Time:
2 Legless Rope Climbs
10 Deadlifts
20 Bar Facing Burpees
1 Minute Rest Between Rounds
Score: Total Time Including Rest
BARBELL
Elite: 275/185 lbs (124/84 kg)
Rx: 225/155 lbs (102.5/70 kg)
Intermediate: 185/135 lbs (84/61 kg)
Muscle-Up Training
3 Rounds:
10 Calorie Bike Erg
14 Alternating Dumbbell Snatch
12 Ring Muscle-Ups
2:00 Rest Between Rounds
Accessory
A. Pendlay Row with Momentum, 4 x 6
B. Banded Lat Pulldown with Momentum, 4 x 8
C. Seated Sled Drag Face 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.