Week 45

Week 49

Weightlifting

Push / Pull / Legs (PPL) Cycle 7

Day 1

PUSH DAY
Bench Press 5, 5, 5, 5, 5
Overhead Press 6, 6, 6, 6
Incline Press 8, 8, 8
Lateral Raise 12, 12, 12, 12
Skull Crusher 10, 10, 10
Light Bench/Push-up 3 sets near failure

Day 2

PULL DAY
Deadlift 3, 3, 3, 3, 3
Pull-up/Lat Pull 8, 8, 8, 8
Barbell Row 6, 6, 6, 6
Chest Supported Row 10, 10, 10
Rear Delt Fly 15, 15, 15
Curl 10, 10, 10

Day 3

LEG DAY
Back Squat 5, 5, 5, 5, 5
Romanian Deadlift 8, 8, 8, 8
Lunges 8, 8, 8 per leg
Front/Goblet Squat 10, 10, 10
Calf Raises 15, 15, 15, 15
Sit-ups 3 sets

Functional Strength

Cycle 23

High Rep: 8, 6, 4, 2

Low Rep: 3, 2, 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

#9

1-to-10-to-1 Ladder

Push ups
Lunges

#47

5 Rounds

8 Deadlift
6 Hang Power Clean
4 Push Jerk

#36

24 Rd Tabata

Wall Ball G2OH
Cossack Lunges Left Leg
Cossack Lunges Right Leg
Air Squats

#11

AMRAP in 8 min

10 Push Press
10 Hang Cleans

#42

4 Rounds

10 S2OH
10 Front Rack Lunges
10 Push ups
30 KB Swings

Cardio

Day 1

3 Rds:
400m Run
20 Walking Lunges
12 Box Jumps
15 Squat Jumps

Day 2

20 min Tabata:
Alternate between
Run
Walking Lunges

Day 3

6 Rds:
200m Run
20 Walking Lunges

Day 4

1 min of Burpees
2 min of Box Jumps
3 min of Walking Lunges
4 min of Step-Ups
5 min of Row
6 min of Jump Rope

Day 5