Week 45

Week 11

Weightlifting

Upper / Lower Cycle 2

Day 1

LOWER B
Deadlift 5, 5, 5, 5
Front Squat 8, 8, 8
Reverse Lunge 10, 10, 10
KB Swing 15, 15, 15
Sit-ups 3 sets

Day 2

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 3

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

Functional Strength

Cycle 11

High Rep: 4, 4, 4, 4, 4, 4

Low Rep: 3, 3, 3, 3, 3, 3, 3

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

#47

5 Rounds

9 Deadlift
6 Hang Power Clean
3 Push Jerk

#32

EMOM for 16 min

EVEN – 14 cal Row
ODD – 10 Goblet Squats

#22

AMRAP in 14 min

8 Front Squat
16 Wall Ball Lunges
24 Russian Twist

#41

3 Rounds

15 Pull-ups
25 cal Row
35 Wall Balls

#32

EMOM for 16 min

4 Deadlift
4 DB Snatch

Cardio

Day 1

4 Rds:
12 Step-Ups
15 Squat Jumps
12 Walking Lunges
10 Box Jumps

Day 2

20 min Tabata:
Alternate between
Row
Burpees

Day 3

8 Rds:
200m Run-Fast
200m Run-Easy

Day 4

6 min of Rowing
4 min of Walking Lunges
6 min of Rowing

Day 5