- Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week; next week, we will test our 1-rep clean and jerk.
- Use a recent max or heavy single for your percentages.
- 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.

- Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week; next week, we will test our 1-rep shoulder press.
- Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
- Rest as needed between sets.

- Increase loading across as many sets as possible or perform the same weight for multiple sets.
- Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
- If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

- Review the candlestick before starting.
- Use this session as an opportunity to practice your technique with these two movements. If you are not able to perform a muscle-up, perform low-ring transitions and adjust the difficulty as needed.

- 23:00-30:00 (including rest).
- Conditioning work to train mid-workout running stamina.
- Run each distance as hard as you would in a workout. Don't pace the distance just because you know what is next.
- The longer the distance, the slower your pace.
- 200 meters in :45-1:15.
- 400 meters in 1:15-1:45.
- 800 meters in 3:00-4:00.
- 100 meters in :15-:30.
- Run modifications: Distance, 400-m, 800-m, 1,600-m, 200-m C2 bike; 200-m, 400-m, 800-m, 100-m row; 200-m, 400-m, 800-m, 100-m ski