May 21, 2025
Cycle IV
Week 8 of 10 - Deload Week
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Weightlifting
EMOM 8
1 Clean & Jerk
All sets at 65-70% of 1 Rep Max Clean and Jerk
"On The Way Down"
3 Sets, For Time:
15 Chest to Bar Pull-Ups
15 Wall Balls, 10/9ft target
21/17 Calorie BikeErg
--Rest 1:00--
21/17 Calorie BikeErg
15 Wall Balls, 10/9ft target
15 Chest to Bar Pull-Ups
Rest 2:00 minutes & repeat for 3 total sets
WALLBALL
Elite: 30/20 lbs (13/9 kg)
Rx: 20/14 lbs (9/6 kg)
Intermediate: 20/14 lbs (9/6 kg)
Midline
5 Sets:
20 Weighted Abmat Sit-Ups
30 Second Side Plank Each Side
Rest as needed between setes.