April 11, 2025
Cycle IV
Week 2 of 10
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Weightlifting
Pause Jerk Complex
4 Sets:
Pause Split Jerk (Dip & Catch)
Pause Split Jerk (Catch)
Split Jerk
All sets at 73% of 1 Rep Max Split Jerk
Ladder
For Time:
5 Overhead Squats
4 Overhead Squats
3 Overhead Squats
2 Overhead Squats
1 Overhead Squat
* Squat snatch counts as rep.
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), Weight #5 - 265/180 lbs (120.5/81.5 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), Weight #5 - 255/175 lbs (116/79 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), Weight #5 - 205/145 lbs (93/65 kg)
"Deficient"
For Time:
2-4-6-8-10
Ring Muscle-Ups
Clean and Jerks
BARBELL
Elite: 205/145 lbs (93/65 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