Week 42

Week 09

Weightlifting

Push / Pull / Legs (PPL) Cycle 9

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 9

High Rep: 10, 10, 10, 10

Low Rep: 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

#20

AMRAP in 12 min

20 Walking Lunges with Plate
20 Squats with Plate

#42

4 Rounds

200m Run
25 Wall Balls
10 Up-downs

#6

10-20-30-40-50 Ladder

10 Plate G2OH 45#
20 Plate G2OH 35#
30 Plate G2OH 25#
40 Plate G2OH 15#
50 Plate G2OH 10#

#50

1 Round

500m Row
21 Thrusters
400m Row
15 Power Cleans
300m Row
9 OHS

#11

AMRAP in 8 min

6 Pull ups
8 Push ups
10 SDHP

Week 42

Week 09

Weightlifting

Functional Strength

Cycle 9

Functional Endurance

Cardio

Weekly Challenge