Week 35

Week 06

Weightlifting

Push / Pull / Legs (PPL) Cycle 6

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 6

High Rep: 6, 6, 6, 6

Low Rep: 5, 4, 3, 2, 1, 1

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

#31

EMOM for 16 min

EVEN – 12 DB C&J
ODD – 12 Burpees over DB

#36

24 Rd Tabata

Bench
Seated Press
High Pull

#41

3 Rounds

15 Front Squat
30 Pull ups
15 Thrusters
Rest 1 min

#46

Ladder

15-12-9
C&J
* Increasing Wt

#17

AMRAP in 12 min

2 Deadlift
10 KB Swing
10 Sit-ups

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