May 17, 2025
Cycle IV
Week 7 of 10
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Strength
Back Squat
[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.
"Repeat"
[2 Rounds for TIme]
15-12-9
Strict Handstand Push-Ups
Power Snatch
Echo Bike Calories
Rest 3:00, then Repeat
Score: Total Time Including Rest
BARBELL
Elite: 155/105 lbs (70/48 kg)
Rx: 135/95 lbs (61/43 kg)
Intermediate: 95/65 lbs (43/29 kg)
Accessory
A. Goblet Jump Squats, 4 x 8-10
B. Dual Dumbbell Overhead Walking Lunge, 4 x 25 ft.
C1. Push-Up Assisted Nordic Curl, 4 x 8-10
C2. Jefferson Curl, 4 x 8-10
Engine - Row
[2 Sets]
1,000m Row, 5k Pace
90 Second Rest
1,250m Row, 5k Pace
90 Second Rest
500m Row, 5k Pace
4 Minute Rest Between Sets