May 14, 2025
Cycle IV
Week 7 of 10
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Weightlifting
Build to a Heavy:
Squat Clean
Front Squat
2 Shoulder to Overhead
then...
-15% for 2 Complexes
Strength
Deadlift
Heavy Double
then...
3 x 8 at 75% of Heavy Double
"Seargent Pepper"
For Time:
33-27-21-15-9
Alternating Dumbbell Snatch
50 Double Unders
4 Wall Walks
Midline
5 Sets:
30 Second KB Russian Twist
30 Second Banded Psoas
Rest as needed between sets.
Burn the Ships
For Time:
400m Run
21 Thrusters
21 Bar Facing Burpees
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)