May 16, 2025
Cycle IV
Week 7 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
5 Rounds for Time:
200m Run
10-8-6-4-2 Clean and Jerks
BARBELL
Elite: 225/155 lbs (102.5/70 kg)
Rx. : 205/145 lbs (93/65 kg)
Intermediate: 155/105 lbs (70/48 kg)
"Finish Him"
[For Time]
5 Rounds:
10/8 Calorie Row
10 Thrusters (115/85)
10 Chest to Bar Pull-Ups
1:00 Rest
--5:00 Rest Following Round 5--
5 Rounds:
10/8 Calorie Row
10 Thrusters (95/65)
1:00 Rest
Score: Total Time Including Rest
BARBELL FOR PART 1
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
BARBELL FOR PART 2
Elite: 95/65 lbs (43/29 kg)
Rx: 75/55 lbs (34/25 kg)
Intermediate: 55/45 lbs (20/15 kg)
Gymnastics Accessory
A. Parallette Push-Ups, 4 x 10-15
B. Parallette L-Sit, 4 x Max
C. Parallette L-Sit to Handstand Practice