May 30, 2025
Cycle IV
Week 9 of 10
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Weightlifting
Pause Jerk Complex
3 Sets:
3 Jerk Dips
1 Split Jerk
All sets at 80% of 1 Rep Max Split Jerk
Ladder
For TIme:
15 Clean and Jerks
*Every minute, starting at 0:00, perform 10/8 Calorie Echo Bike
BARBELL
Elite: 225/155 lbs (102.5/70 kg)
Rx: 185/135 lbs (84/61 kg)
Intermediate: 135/95 lbs (61/43 kg)
"Survivor"
AMRAP 20:
40 Calorie Row
40 Alternating DB Snatch
30 Bar-Facing Burpees
30 Thrusters
20 Bar Muscle-Ups
20 Power Snatch
DUMBBELL
Elite: 50/35 lbs (22.5/15 kg)
Rx: 50/35 lbs (22.5/15 kg)
Intermediate: 35/25 lbs (15/12 kg)
BARBELL
Elite: 95/65 lbs (43/29 kg)
Rx: 75/55 lbs (34/25 kg)
Intermediate: 75/55 lbs (34/25 kg)
Score: Rounds + Reps
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