May 9, 2025
Cycle IV
Week 6 of 10
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Weightlifting
Pause Jerk Complex
4 Sets:
Pause Split Jerk (Dip)
Split Jerk
All sets at 83% of 1 Rep Max Split Jerk
Barbell Conditioning
5 Rounds for Time:
15 Toes to Bar
1-2-3-4-5 Squat Cleans
BARBELL
Elite: 255/175 lbs (115/79.5 kg)
Rx: 225/155 lbs (102.5/70 kg)
Intermediate: 185/135 lbs (84/61 kg)
"A Series of Unfortunate Events"
AMRAP 9
9-15-21-27-33...
Thrusters
Chest to Bar Pull-Ups
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 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