1 set::45 bike (easy)10 alternating scorpion stretches1 set::45 bike (moderate)10 push-ups from the knees1 set::30 bike (moderate-to-fast)10 single-arm dumbbell shoulder presses/arm- Use a light dumbbell.1 set::30 bike (sprint)
- RX -AMRAP 15:100-m single-DB suitcase carry (35/50 lb)20-cal bike30 alternating DB hang snatches
- INTERMEDIATE -AMRAP 15:100-m single-DB suitcase carry (20/35 lb)15-cal bike30 alternating DB hang snatches
- BEGINNER -AMRAP 15:100-m single-DB suitcase carry (10/15 lb)10-cal bike20 alternating DB hang snatches
- MASTERS 55+ -AMRAP 15:100-m single-DB suitcase carry (20/35 lb)20-cal bike30 alternating DB hang snatches
Post-workoutEMOM 6:1 Turkish get-up/arm- Use a single dumbbell.- Build in load if able.
2 sets::30 double-forearm stretch1:00 seated pike stretch
AMRAP 15:100-m single-DB suitcase carry (35/50 lb)200-m run30 alternating DB hang snatches
- Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.- Use a recent max or heavy single for the percentages.- If a set calls for more than a single rep, it is meant to be completed as unbroken (touch-and-go) reps.- Rest as needed between percentages and waves.