May 26, 2025
Cycle IV
Week 9 of 10
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Weightlifting
3 Position Snatch
Above Knee + Below Knee + Floor
3 Sets:
76%, 78%, 80%, 82%
Percentages based on 1RM Squat Snatch
Speed Squat
Front Squat
EMOM 7
2 Front Squats at 75%
Goal is to stand up as fast as possible. Be explosive.
"Kriss Kross"
For Time:
50-40-30-20-10
Wallballs, 10/9 ft. Target
25 Cross-Over Single Unders
25 Calorie Row
Score: Time
WALLBALL
Elite: 30/20 lbs (13/9 kg)
Rx: 20/14 lbs (9/6 kg)
Intermediate: 20/14 lbs (9/6 kg)
Muscle-Up Training
12-9-6
Overhead Squat, 115/85
Ring Muscle-Ups
30 Second Rest Between Rounds
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Accessory
A. Bent Over Barbell Row, 5 x 5 (Final rep with 5 second hold at top and 5 second negative.)
B. Banded Strict Pull-Up, 4 x 12-15 Unbroken
C1. Single Kettlebell Upright Row
C2. Ring Face Pull, 4 x 8-10
Engine
30-45 Minute Zone 2
directly into...
5 Minute Hard Effort
Run/Row/Bike/Ski
Your choice of which discipline.