May 28, 2025
Cycle IV
Week 9 of 10
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Weightlifting
4 Sets:
Clean
Front Squat
Jerk
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 85%
Rest 2-3 Minutes Between Sets
Strength
Deficit Deadlift, 2" Deficit
Heavy Single
then...
3 x 8 at 70% of Heavy Single
"False Alarm"
[For Time]
21-15-9
Echo Bike Calories
Chest to Bar Pull-Ups
Overhead Squat, 135/95 (61/43)
---3:00 Rest---
2 Rounds:
25 Echo Bike Calories
25 Pull-Ups
25 Overhead Squats, 95/65 (43/29 kg)
BARBELL, PART I
Elite: 135/95 lbs (61/43 kg)
Rx: 115/85 lbs (52/38 kg)
Intermediate: 95/65 lbs (43/29 kg)
BARBELL, PART II
Elite: 95/65 lbs (43/29 kg)
Rx: 75/55 lbs (34/25 kg)
Intermediate: 45/35 lbs (20/15 kg)
Score: Total Time (Including Rest)
Midline
5 Sets:
20-30 Second Weighted Hollow Hold
20-30 Second Weighted Psoas March
Rest as needed between sets.
Burn the Ships
For Time:
400m Run
into...
3 Rounds
5 Squat Cleans
10 Bar Facing Burpees
BARBELL
Elite. : 205/145 lbs (93/65 kg)
Rx: 185/135 lbs (84/61 kkg)
Intermediate: 155/105 lbs (70/48 kg)