Week 45

Weightlifting

Push / Pull / Legs (PPL) Cycle 3

Day 1

PUSH DAY
Bench Press 12, 10, 8, 8
Overhead Press 10, 10, 10
Incline Press 12, 12, 12
Lateral Raise 20, 20, 20
Skull Crusher 16, 16
Light Bench/Push-up 2 sets near failure

Day 2

PULL DAY
Deadlift 8, 8, 8
Pull-up/Lat Pull 12, 12, 12
Barbell Row 12, 12, 12
Chest Supported Row 12, 12, 12
Rear Delt Fly 16, 16, 16
Curl 16, 16

Day 3

LEG DAY
Back Squat 12, 10, 8, 8
Romanian Deadlift 10, 10, 10
Lunges 12, 12 per leg
Front/Goblet Squat 16, 16, 16
Calf Raises 16, 16, 16
Sit-ups 2 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

#19

AMRAP in 12 min

10 Pull ups
10 Push ups
10 Back Squats

#52

1 Round

20 KB Lunges
40 Goblet Squats
60 Sit-ups
80 KB Swings
100 2xJump Rope

#33

16 Rd Tabata

Russian Twist
Plank
Right Plank
Lift Plank

#30

EMOM for 15 min

EVEN – 8 SDHP
ODD – 12 KB Presses

#46

1 Round

50 C&J

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