May 13, 2025
Cycle IV
Week 7 of 10
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Strength
Bench Press
[5 Sets]
3 at 60% of 1RM
2 at 70% of 1RM
1 at 75% of 1RM
1 at 80% of 1RM
5+ at 85% of 1RM
For the 5+, leave no reps in the tank.
Skill EMOM
EMOM 16 (4 Rounds):
1 & 2. 100 ft. Handstand Walk
3. 50 ft. Dumbbell Overhead Walking Lunge
4 & 5. 20/16 Calorie Bike Erg
DUMBBELS
Elite: 50's/35's (22.5's/15's kg)
Rx: 35's/15's (15's/12.5's kg)
Intermediate: 35's/15's (15's/12.5's kg)
"The Key Bridge"
AMRAP 12
15/12 Calorie Echo Bike
15 GHD Siit-Ups
15 Overhead Squats
Score: Rounds + Reps
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Accessory
A. Single Arm Dumbbell Push Press, 5 x 6-8 Each Arm
B. Barbell Back Rack Drop to Split, 4 x 6-8
C1. Single Arm Tricep Kickbacks, 4 x 8-10
C2. Double KB Overhead Carry, 4 x 50 ft.
Engine
4:00 at Echo Test Cadence
3:00 Rest
1:00 at Echo Test Cadence Plus 5 RPM
3:00 Rest
3:00 at Echo Test Cadence
3:00 Rest
1:00 at Echo Test Cadence Plus 5 RPM
2:00 Rest
1:30 at Echo Test Cadence
0:30 at Echo Test Cadence Plus 5-10 RPM