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 this progressive warm-up to build to the ring muscle-up.
- While practicing your ring muscle-ups work on keeping your legs straight longer to help with the transition.
- If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.

Stimulus & Goals
- Make it to the round of 21 wall-ball shots or further.
- Wall-ball shots in sets of 12+.
- Unbroken muscle-ups in the early rounds.

Strategy
- Maintain unbroken sets of wall-ball shots, but not at the expense of reaching fatigue/failure in your press. Begin to break your wall ball sets as needed to successfully complete the sets.
- Challenge yourself to maintain unbroken muscle-up sets for as long as possible. Don't jump up to the rings until you are confident and focus on your swing and your transition on each rep.

Modifications
Wall-ball shots | Load, target height, med-ball front squats, dumbbell push presses
Ring muscle-ups | Reps, jumping muscle-ups, low ring transitions

- Welcome to week four of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
- Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
- Rest as needed between sets.

- All GHD sets should be unbroken; scale range of motion or reps if necessary.
- Increase the loading of the dumbbell bench press across as many sets as possible, but maintain unbroken reps.
- If you don't have a GHD, perform weighted sit-ups (14/20 lb).