Week 45

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Week 08

Weightlifting

Push / Pull / Legs (PPL) Cycle 8
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 8

High Rep: Work to 8 Rep Max

Low Rep: Work to 1 Rep Max

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

#46

1 Round
150 Wall balls
#3

21-15-9 Ladder
DB Snatch
Sit-ups
Lunges
#30

EMOM for 15 min
EVEN – 6 Thrusters
ODD – 12 KB Swings
#20

AMRAP in 12 min
12 S2OH
12 KB Deadlift
#13

AMRAP in 8 min
5 Burpees
10 DB Push Press
15 Sit-ups

Cardio

Day 1
4 Rds:
250m Row
15 Squat Jumps
10 Burpees
10 Step-Ups
Day 2
20 min Tabata:
Burpee Box Jumps
Day 3
800m Run-Fast
800m Run-Easy
400m Run-Fast
400m Run-Easy
200m Run-Fast
200m Run-Easy
Day 4
6 min of Jump Rope
5 min of Row
4 min of Step-Ups
3 min of Walking Lunges
2 min of Box Jumps
1 min of Burpees
Day 5
16 min AMRAP:
200m Run
15 Burpees
10 Step-Ups

Weekly Challenge

5K Row
Row 5K as quick as possible!