May 23, 2025
Cycle IV
Week 8 of 10 - Deload Week
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Weightlifting
Pause Jerk Complex
2 Sets:
Pause Split Jerk (Dip)
Split Jerk
All sets at 85% of 1 Rep Max Split Jerk
then...
Find Max Complex
"Three Ring Circus"
For Time:
1,000m/900m Ski Erg, 200m Run
80 Double Unders, 200m Run
60 Alternating DB Snatch, 200m Run
40 Alternating Pistols, 200m Run
20 Ring Muscle-Ups, 200m Run
10 Front Squat, 200m Run
Score: Time
DUMBBELL
Elite: 70/50 lbs (32/22.5 kg)
Rx: 50/35 lbs (22.5/15 kg)
Intermediate: 50/35 lbs (22.5/15 kg)
BARBELL
Elite: 275/185 lbs (124/84 kg)
Rx: 225/155 lbs (102.5/70 kg)
Intermediate: 185/135 lbs (84/61 kkg)
Gymnastics Accessory
A. Parallette Push-Ups, 4 x 10-15
B. Parallette L-Sit, 4 x Max
C. Parallette L-Sit to Handstand Practice