Week 45

Week 07

Weightlifting

Push / Pull / Legs (PPL) Cycle 7

Day 1

PUSH DAY
Bench Press 3, 3, 3, 3, 3
Overhead Press 3, 3, 3, 3, 3
Incline Press 6, 6, 6
Lateral Raise 15, 15, 15
Skull Crusher 8, 8, 8
Light Bench/Push-up 2 sets near failure

Day 2

PULL DAY
Deadlift 3, 3, 3, 3
Pull-up/Lat Pull 8, 8, 8, 8
Barbell Row 5, 5, 5, 5
Chest Supported Row 8, 8, 8
Rear Delt Fly 15, 15, 15
Curl 8, 8, 8, 8

Day 3

LEG DAY
Back Squat 3, 3, 3, 3, 3
Romanian Deadlift 6, 6, 6, 6
Lunges 5, 5, 5 per leg
Front/Goblet Squat 8, 8, 8
Calf Raises 12, 12, 12, 12, 12
Sit-ups 3 sets

Functional Strength

Cycle 7

High Rep: 5, 5, 5, 5, 5

Low Rep: 2, 2, 2, 2, 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

#5

Ladder

50 Air Squats
40 Sit-ups
30 Push ups
20 Lunges
10 Barbell Squats

#48

15 Rounds

2 Hang Power Snatch
2 C&J

#34

20 Rd Tabata

Left Arm OHS
Should Touches
Right Arm OHS
Dips

#19

AMRAP in 12 min

15 Air Squats
10 KB Swings
5 Pull ups

#21

AMRAP in 13 min

6 Burpees
8 KB Deadlift
10 DB Push Press

Cardio

Day 1

8 Rds:
200m Run
8 Box Jumps
6 Burpees

Day 2

20 min Tabata:
Alternate between
Step Ups
Jump Rope

Day 3

6 Rds:
200m Run-Fast
6 Burpees

Day 4

4 min of Jump Squats
4 min of Step Ups
4 min of Jump Squats
4 min of Step Ups

Day 5