Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Use the first three sets to move through full range of motion and elevate your heart rate.
- Focus on technique with an empty barbell in the fourth set, using the movement that you will perform in workout one.
- After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.

- Welcome to week four of the second 2025 Strength 1 lifting cycle where we'll continue following the same wave-loading template as our previous cycle. Next week will be a deload week and then in week six, we will test our 1-rep snatch.
- For the percentages, use a recent max or heavy single.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
- Rest as needed between percentages and waves.

Stimulus & Goals
- 5:00-9:00.
- Kettlebell swings in :90 or less and 1-2 sets.
- Handstand push-ups in 1:00-1:15 and 1-2 sets.
- Volume should be something athletes can complete in an unbroken set.

Strategy
- If you are hitting the Open workout on Friday, use this session as a way to practice getting upside-down and moving your body through a full range of motion.
- If you are not performing the Open workout, treat this session as a normal day.
- Challenge yourself to hang on to the kettlebell and go unbroken.

Modifications
Russian kettlebell swings | Load, kettlebell deadlifts, good mornings
Handstand push-ups | Reps, pike push-ups, dumbbell shoulder presses or push presses, push-ups