Week 35

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Week 01

Weightlifting

Push / Pull / Legs (PPL) Cycle 1
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 1

High Rep: 10, 8, 6, 5, 5

Low Rep: 5, 5, 5, 5, 5

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

#35

24 Rd Tabata
Sit ups
DB Push Press
KB Swings
#26

EMOM for 12 min
Min 1 – 200 m Row
Min 2 – 10 Deadlift
Min 3 – 40 2xJump Rope
#16

AMRAP in 10 min
3 Hang Power Clean
3 DB Push Press
(+3 every rd)
#5

50-40-30-20-10 Ladder
50 Push Press
40 Deadlift
30 Push ups
20 Hang Power Cleans
10 Burpees
#2

21-15-9
Burpees
KB Swings
2xJump Rope

Cardio

Day 1
6 Rds:
5 Burpees
10 Box Jumps
200m Run
Day 2
20 min Tabata:
20 sec Run
10 sec Walk
Day 3
1600m Run
40 Walking Lunges
Day 4
4 min of Burpees
4 min of Jump Rope
4 min of Step Ups
4 min of Jump Rope
Day 5
16 min AMRAP:
20 Walking Lunges
10 Step-Ups
15 Squat Jumps

Weekly Challenge

20 min Jump Rope Challenge
Complete as many reps of Jump Rope as possible in 20 min!