Week 42

Week 05

Weightlifting

Push / Pull / Legs (PPL) Cycle 5

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 5

High Rep: 8, 6, 4, 3, 4, 3

Low Rep: 3, 3, 3, 3, 3, 3

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

#29

EMOM for 15 min

6 Barbell Squats

#45

AMRAP in 20 min

1 Burpee
1 KB Swing
+1 Each rd

#18

AMRAP in 12 min

8 SDHP
8 Goblet Squats
8 Wall Ball pickups

#28

EMOM for 14 min

1 Power Clean
5 S2OH

#37

1 Round

20 cal Row
20 Burpees
20 DB Thrusters

Cardio

Day 1

5 Rds:
250m Row
40 Jump Rope
15 Squat Jumps

Day 2

20 min Tabata:
Box Jumps

Day 3

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

Day 4

4 min of Burpees
4 min of Row
4 min of Burpees
4 min of Row

Day 5