Week 45

Week 10

Weightlifting

Upper / Lower Cycle 1

Day 1

UPPER A
Bench Press 8, 8, 8, 8
Barbell Row 8, 8, 8, 8
Overhead Press 10, 10, 10
Chest Supported Row 10, 10, 10
Curl 12, 12, 12
Light Bench/Push-up 3 sets near failure

Day 2

LOWER A
Back Squat 8, 8, 8, 8
Romanian Deadlift 8, 8, 8, 8
Lunges 10, 10, 10
Calf Raises 15, 15, 15
Toes-to-Bar 3 sets

Day 3

UPPER B
Incline Bench 8, 8, 8, 8
Pull-up/Lat Pull 10, 10, 10, 10
Overhead Press 8, 8, 8
Chest Supported Row 10, 10, 10
Hammer Curl 12, 12, 12
Skull Crusher 12, 12, 12

Functional Strength

Cycle 10

High Rep: 10, 8, 6, 5, 5

Low Rep: 1, 1, 1, 1, 1, 1, 1, 1, 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

#52

For Time

1000 Step ups with Weight

#24

AMRAP in 15 min

8 V-ups
10 DB C&J
25 2xJump Rope

#2

21-15-9 Ladder

Overhead Squat
Push ups
Slam Balls

#12

AMRAP in 8 min

3, 6, 9, 12, 15, …
Hang Power Clean
S2OH

#49

1 Round

400m Run
25 Pull ups
50 Push ups
75 Air Squats
400m Run

Cardio

Day 1

3 Rds:
400m Run
20 Walking Lunges
12 Box Jumps
15 Squat Jumps

Day 2

20 min Tabata:
Alternate between
Run
Walking Lunges

Day 3

6 Rds:
200m Run
20 Walking Lunges

Day 4

1 min of Burpees
2 min of Box Jumps
3 min of Walking Lunges
4 min of Step-Ups
5 min of Row
6 min of Jump Rope

Day 5