May 2, 2025
Cycle IV
Week 5 of 10
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Weightlifting
Pause Jerk Complex
4 Sets:
Pause Split Jerk (Dip)
Split Jerk
All sets at 80% of 1 Rep Max Split Jerk
Ladder
10 Rounds for Time:
10/8 Calorie Bike Erg
1 Squat Snatch
BARBELL
MEN | POUNDS
Elite: 185-195-205-215-225-235-245-255-260-265
Rx: 155-165-175-185-195-205-215-225-230-235
Intermediate: 135-145-155-165-175-185-190-195-200-205
WOMEN | POUNDS
Elite: 135-140-145-150-155-160-165-170-175-180
Rx: 105-110-115-120-125-130-135-140-155-160
Intermediate: 95-100-105-110-115-120-125-130-135-140
MEN | KILOGRAMS
Elite: 80-85-90-95-100-105-110-115-117.5-120
Rx: 65-70-75-80-85-90-95-100-102.5-105
Intermediate: 45-50-55-60-65-70-75-80-85-90
WOMEN | KILOGRAMS
Elite: 57.5-60-62.5-65-67.5-70-72.5-75-77.5-80
Rx: 50-52.5-55-57.5-60-62.5-65-67.5-70-72.5
Intermediate: 40-42.5-45-47.5-50-52.5-55-57.5-60-62.5
"Boat Race"
3 Rounds for Time:
500m Row
400m Run
3:00 Rest Between Rounds
Score: Total Time Including Rest
Gymnastics Accessory
A. 6-8 Parallette Deficit Handstand Push-Up Negatives, 13"/8"
B. Hanging Flutter Kicks, 4 x 15-30 Seconds
C. Freestanding Handstand Practice, 5-10 Minutes of Practice