Week 45

Week 20

Weightlifting

Upper / Lower Cycle 11

Day 1

UPPER B
Incline Bench 12, 12, 12
Pull-up/Lat Pull 12, 12, 12
Overhead Press 10, 10, 10
Chest Supported Row 12, 12, 12
Hammer Curl 12, 12, 12
Skull Crusher 12, 12, 12

Day 2

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 3

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

Functional Strength

Cycle 20

High Rep: Work to 15 Rep Max

Low Rep: Work to 4 Rep Max

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

#2

21-15-9 Ladder

Burpees
KB Swings
Wall Balls

#21

AMRAP in 13 min

8 Power Cleans
8 Front Rack Lunges
8 S2OH

#10

12-10-8-6-4-2 Ladder

Plate G2OH
DB Jerk
SDHP

#4

9-15-21 Ladder

DB C&J
V-ups

#22

AMRAP in 14 min

50 Deadlift
50 Wall Ball
As many cal Row
as possible
in remaining time

Cardio

Day 1

8 Rds:
200m Run
8 Box Jumps
6 Burpees

Day 2

20 min Tabata:
Alternate between
Step Ups
Jump Rope

Day 3

6 Rds:
200m Run-Fast
6 Burpees

Day 4

4 min of Jump Squats
4 min of Step Ups
4 min of Jump Squats
4 min of Step Ups

Day 5