Week 45

Week 47

Weightlifting

Push / Pull / Legs (PPL) Cycle 5

Day 1

PUSH DAY
Bench Press 8, 8, 8, 8
Overhead Press 8, 8, 8
Incline Press 10, 10, 10
Lateral Raise 15, 15, 15
Skull Crusher 12, 12, 12
Light Bench/Push-up 2 sets near failure

Day 2

PULL DAY
Deadlift 5, 5, 5
Pull-up/Lat Pull 10, 10, 10, 10
Barbell Row 8, 8, 8
Chest Supported Row 10, 10, 10
Rear Delt Fly 15, 15, 15
Curl 12, 12, 12

Day 3

LEG DAY
Back Squat 8, 8, 8, 8
Romanian Deadlift 10, 10, 10
Lunges 10, 10, 10 per leg
Front/Goblet Squat 12, 12, 12
Calf Raises 15, 15, 15, 15
Sit-ups 3 sets

Functional Strength

Cycle 21

High Rep: 6, 6, 6, 6, 6

Low Rep: 3, 2, 3, 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

#14

AMRAP in 8 min

10 Pull ups
10 Goblet Squats

#10

12-10-8-6-4-2

DB Snatch
Push ups
Step ups

#20

AMRAP in 12 min

12 Good Mornings
20 Russian Twists
8 Pull ups

#27

EMOM for 14 min

Min 1 – 20 Goblet Squats
Min 2- 40 Jumping Jacks
Min 3 – 10 Push ups
Min 4 – 20 V-ups
Min 5 – 10 Burpees
Min 6 – 10 Walking Lunges
Min 7 – Rest

#48

15 Rounds

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Cardio

Day 1

4 Rds:
250m Row
15 Squat Jumps
10 Burpees
10 Step-Ups

Day 2

20 min Tabata:
Burpee Box Jumps

Day 3

800m Run-Fast
800m Run-Easy
400m Run-Fast
400m Run-Easy
200m Run-Fast
200m Run-Easy

Day 4

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

Day 5