April 18, 2025
Cycle IV
Week 3 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 Conditioning
For Time:
10 Deadlifts, Weight #1
8 Deadlifts, Weight #2
6 Deadlifts, Weight #3
4 Deadlifts, Weight #4
2 Deadlifts, Weight #5
BARBELL
Elite: Weight #1 - 275/185 lbs (124/84 kg), Weight #2 - 315/225 lbs (142/102.5 kg), Weight #3 - 365/255 lbs (167/116 kg), Weight #4 - 405/275 lbs (184/124 kg), Weight #5 - 435/305 (197/138.5 kg)
Rx: Weight #1 - 225/155 lbs (102.5/70 kg), Weight #2 - 275/185 lbs (124/84 kg), Weight #3 - 315/225 lbs (142/102.5 kg), Weight #4 - 365/255 lbs (167/116 kg), Weight #5 - 405/275 lbs (184/124 kg)
Intermediate: 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 - 275/185 lbs (124/84 kg), Weight #5 - 315/225 lbs (142/102.5 kg)
"Pistons"
AMRAP 20:
15 Front Squats
15 GHD Sit-Ups
15/12 Calorie Echo Bike
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Gymnastics Accessory
A. 6-8 False Grip Ring to Sternum Pull-Ups
B. Hollow Rocks, 4 x 0:30
C. Handstand Piroette Practice, 5-10 Minutes of Practice