April 4, 2025
Cycle IV
Week 1 of 10
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Weightlifting
Pause Jerk Complex
5 Sets:
Pause Split Jerk (Dip & Catch)
Pause Split Jerk (Catch)
Split Jerk
All sets at 70% of 1 Rep Max Split Jerk
Ladder
AMRAP 8
10 Clean and Jerks, Weight 1
6 Clean and Jerks, Weight 2
2 Clean and Jerks, Weight 3
Max Clean and Jerks, Weight 4
BARBELL
Elite: Weight #1 - 185/135 lbs (61/43 kg), Weight #2 - 205/145 lbs (93/65 kg), Weight #3 - 225/155 lbs (102.5/70 kg), Weight #4 - 255/175 lbs (116/79 kg)
Rx: Weight #1 - 165/115 lbs (75/52 kg), Weight #2 - 185/135 lbs (61/43 kg), Weight #3 - 205/145 lbs (93/65 kg), Weight #4 - 225/155 lbs (102.5/70 kg)
Intermediate: Weight #1 - 135/95 lbs (61/43 kg), Weight #2 - 155/105 lbs (70/48 kg), Weight #3 - 165/115 lbs (75/52 kg), Weight #4 - 185/135 lbs (61/43 kg)
"Pogo Stick"
AMRAP 9:
10 Handstand Push-Ups
50 Double Unders
5 Front Squats
BARBELL
Elite: 225/155 lbs (102.5/70 kg)
Rx: 185/135 lbs (84/61 kg)
Intermediate: 155/105 lbs (70/48 kg)
Accessory
A. Parallette Pike Push-Ups, 4 x 10
B. Parallette L-Sit, 4 x Max
C. Freestanding Handstand Practice, 5-10 Minutes of Practice