May 27, 2025
Cycle IV
Week 9 of 10
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Strength
Bench Press
[5 Sets]
1 at 70% of 1RM
1 at 77.5% of 1RM
3 at 82.5% of 1RM
3 at 82.5% of 1RM
3+ at 82.5% of 1RM
For the 3+, don't go to failure. Leave 1-2 reps in reserve.
Skill EMOM
EMOM 16 (4 Rounds):
1. 50-75 ft. Handstand Walk
2. 50 ft. Barbell Overhead Walking Lunge
3. 50-75 ft. Handstand Walk
4. 15/12 Calorie Ski Erg
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
"Compounding Interest"
15 Rounds for Time:
5 Double Dumbbell Push Jerks
3 Box Jump Overs (30"/24")
1 Deadlift
DUMBBELLS
Elite: 70/50 lbs (32/22.5 kg)
Rx: 50/35 lbs (22.5/15 kg)
Intermediate: 50/35 lbs (22.5/15 kg)
BARBELL
Elite: 405/285 (184/129.5 kg)
Rs: 365/255 (170/116 kg)
Intermediate: 315/205 (142/100 kg)
Score: Time
Accessory
A. Push Press, 5 x 5 (Final rep with 5 second hold overhead and 5 second negative.)
B. Barbell Z Press, 4 x 8-10 (Each rep starts and finishes at forehead.)
C1. Tall Split Jerk, 4 x 6-8
C2. Banded Tricep Press Down with Overhead Reach, 4 x 8-10
Engine
3 Sets:
4:00 at Echo Test Cadence
1:00 Rest
1:00 at Echo Test Cadence
4:00 Rest Between Sets