Week 45

Week 19

Weightlifting

Upper / Lower Cycle 10

Day 1

LOWER B
Deadlift 6, 6, 6
Front Squat 10, 10, 10
Reverse Lunge 10, 10, 10
KB Swing 15, 15, 15
Sit-ups 3 sets

Day 2

UPPER A
Bench Press 12, 12, 12
Barbell Row 10, 10, 10
Overhead Press 12, 12, 12
Chest Supported Row 10, 10, 10
Curl 12, 12, 12
Light Bench/Push-up 3 sets near failure

Day 3

LOWER A
Back Squat 12, 12, 12
Romanian Deadlift 10, 10, 10
Lunges 10, 10, 10
Calf Raises 15, 15, 15
Toes-to-Bar 3 sets

Functional Strength

Cycle 19

High Rep: 12, 10, 8, 8

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

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

#37

1 Round

2 Squats
4 Plate G2OH
8 KB Swing
16 Pull ups
32 Goblet Squat
64 Sit-ups
128 2xJump Rope

#50

1 Round

5,000m Row

#39

2 Rounds

12 Burpees
20 Walking Lunges
20 KB Swings

#40

3 Rounds

400m Run
6 Clean & Jerk
400m Run
6 Snatches

#30

EMOM for 15 min

EVEN – 6 Pushups
ODD – 12 Goblet Squats

Cardio

Day 1

6 Rds:
12 Walking Lunges
10 Step-Ups
30 Jump Rope

Day 2

20 min Tabata:
Alternate between
Walking Lunges
Squat Jumps

Day 3

10 Rds:
200m Run-Fast
30 seconds Rest

Day 4

8 min of Step Ups
8 min of Jump Rope

Day 5