Week 43

Week 15

Weightlifting

Upper / Lower Cycle 6

Day 1

LOWER B
Deadlift 3, 3, 3, 3, 3
Front Squat 6, 6, 6, 6
Reverse Lunge 8, 8, 8
KB Swing 12, 12, 12, 12
Sit-ups 3 sets

Day 2

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 3

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

Functional Strength

Cycle 15

High Rep: 10, 8, 6, 4

Low Rep: 4, 3, 2, 1, 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

#25

EMOM for 12 min

1 Deadlift
1 Power Clean
1 Front Squat
1 Push Press

#20

AMRAP in 12 min

20 SDHP
10 Strict Press

#37

1 Round

8, 6, 4, 2 OHS
* increasing weight,
400 m Run &
40 2xJump Rope
between sets

#43

5 Rounds

8 Barbell G2OH
10 Burpees over Bar

#40

3 Rounds

100m Farmers Walk
10 Pushups
10 Deadlift

Cardio

Day 1

4 Rds:
400m Run
100 Jump Rope

Day 2

20 min Tabata:
Row

Day 3

1600m (1 mile) Run
2 min Rest
1600m (1 mile) Run

Day 4

8 min of Step Ups
8 min of Jump Rope

Day 5