May 31, 2025
Cycle IV
Week 9 of 10
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Strength
Back Squat
[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.
"Bifrost"
4 Rounds for Time:
25 GHD Sit-Ups
25 ft. Double DB Overhead Walking Lunge
15 Wall Facing Strict Handstand Push-Ups
3 Rope Climbs
DUMBBELLS
Elite: 50/35 lbs (22.5/15 kg)
Rx: 50/35 lbs (22.5/15 kg)
Intermediate: 35/25 lbs (15/12 kg)
Score: Time
Accessory
A. Cyclist Squat, 4 x 8-10
B. Barbell Front Rack Walking Lunge, 4 x 25 ft.
C1. Push-Up Assisted Nordic Curl, 4 x 8-10
C2. Banded Good Mornings, 4 x 15
Engine - Row
1,000m Row, 5k Pace
400m Row, Recovery
500m Row, 5k Pace
400m Row, Recovery
500m Row, 5k Pace
400m Row, Recovery
250m Row, 2k Pace
250m Row, Recovery
250m Row, 2k Pace