May 19, 2025
Cycle IV
Week 8 of 10 - Deload Week
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Weightlifting
Hang Snatch + Overhead Squats
4 Sets at 70-75% of 1 Rep Max Snatch
Speed Squat
Back Squat
EMOM 10
2 Back Squats at 65%
Goal is to stand up as fast as possible. Be explosive.
"Check, Please”
3 Sets:
5 minute AMRAP:
150 Double Unders
20 Burpee Box Jump Overs, 24/20”
20 Toes to Bar
In remaining time MAX Alternating Dumbbell Squat Snatches
Rest 3:00 minutes between sets
Score: Total Reps
DUMBBELL
Elite: 70/50 lbs (32/22.5 kg)
Rx: 50/35 lbs (22.5/15 kg)
Intermediate: 50/35 lbs (22.5/15 kg)
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.