Week 45

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Week 03

Weightlifting

Push / Pull / Legs (PPL) Cycle 3
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 3

High Rep: 8, 8, 8, 8, 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

#43

5 Rounds
5 Deadlifts
10 Step ups
15 Push Presses
200m Run
#16

AMRAP in 10 min
4 DB Thrusters
6 V-ups
12 2xJump Rope
#26

EMOM for 12 min
Min 1 – Wall Balls
Min 2 – KB Swing
Min 3 – DB Jerk
Min 4 – Rest
#16

AMRAP in 10 min
8 V-ups
10 DB C&J
10 Cal Row
#9

1-to-10-to-1 Ladder
Deadlift (135#)
Burpees over Bar

Cardio

Day 1
4 Rds:
400m Run
500m Row
Day 2
20 min Tabata:
Burpee
Day 3
4 Rds:
400m Run-Fast
200m Run-Easy
Day 4
10 min of Jump Rope
10 min of Row
Day 5
20 min AMRAP:
200m Run
10 Box Jumps
15 Burpees

Weekly Challenge

Olympic Total
Find your maximum Snatch and Maximum Clean & Jerk!