Week 45

Week 14

Weightlifting

Upper / Lower Cycle 5

Day 1

UPPER A
Bench Press 5, 5, 5, 5, 5
Barbell Row 5, 5, 5, 5
Overhead Press 8, 8, 8, 8
Chest Supported Row 8, 8, 8, 8
Curl 10, 10, 10
Light Bench/Push-up 3 sets near failure

Day 2

LOWER A
Back Squat 5, 5, 5, 5, 5
Romanian Deadlift 6, 6, 6, 6
Lunges 8, 8, 8
Calf Raises 12, 12, 12, 12
Toes-to-Bar 3 sets

Day 3

UPPER B
Incline Bench 5, 5, 5, 5, 5
Pull-up/Lat Pull 8, 8, 8, 8
Overhead Press 6, 6, 6, 6
Chest Supported Row 8, 8, 8, 8
Hammer Curl 10, 10, 10
Skull Crusher 10, 10, 10

Functional Strength

Cycle 14

High Rep: 5, 5, 3, 3, 1, 1

Low Rep: 3, 3, 2, 2, 1, 1

DAY 1

Back Squat

DAY 2A

Snatch

DAY 2B

Overhead Press

DAY 3

Front Squat

DAY 4A

Overhead Press

DAY 4B

Clean & Jerk

DAY 5A

Clean

DAY 5B

Deadlift

Functional Endurance

#39

2 Rounds

12 Burpees
20 Walking Lunges
20 KB Swings

#51

15 Rounds

10 Wall Balls
5 Push ups
2 Power Clean

#1

21-15-9 Ladder

Thrusters
Med Ball Cleans
V-ups

#45

AMRAP in 20 min

10 KB Swings
8 Box Jumps
6 DB Presses
4 Burpees

#52

1 Round

1600m Run
800m Row
25 Burpees
100 2xJump Rope

Cardio

Day 1

6 Rds:
5 Burpees
10 Box Jumps
200m Run

Day 2

20 min Tabata:
20 sec Run
10 sec Walk

Day 3

1600m Run
40 Walking Lunges

Day 4

4 min of Burpees
4 min of Jump Rope
4 min of Step Ups
4 min of Jump Rope

Day 5