April 25, 2025
Cycle IV
Week 4 of 10 - DELOAD
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Weightlifting
Pause Jerk Complex
3 Sets, at 75% of 1 Rep Max Split Jerk:
Pause Split Jerk (Dip & Catch)
Pause Split Jerk (Catch)
Split Jerk
then...
Find Max Complex
"Duracell"
For Time:
20 Power Snatch, 20/16 Calorie Echo Bike
20 Front Squat, 20/16 Calorie Echo Bike
30 Deadlift, 20/16 Calorie Echo Bike
30 Shoulder to Overhead, 20/16 Calorie Echo Bike
BARBELL
Elite: 155/105 lbs (70/48 kg)
Rx: 135/95 lbs (61/43 kg)
Intermediate: 115/85 lbs (52/38 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