1 set:30 jumping jacks20 med-ball air squats30 skier jacks20 med-ball strict presses30 jumping pull-ups (fast up, fast down)1 set:10 ring rows20 med-ball thrusters30 med-ball Russian twists10 ring rows20 med-ball thrusters
- INTERMEDIATE - For time:15-12-9Thrusters (65/95 lb)Pull-ups
- BEGINNER - For time:15-12-9Thrusters (35/45 lb)Ring rows
- MASTERS 55+ - For time: 21-15-9Thrusters (45/65 lb)Pull-ups
Post-workoutAccumulate:3:00 plank hold
1 set:1:00 lacrosse ball chest mash/side1:00 lacrosse ball shoulder mash/side
For time:21-15-9Single-DB thrusters (35/50 lb)Up-downs to a target (6/6 in)
- Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).- Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.