Week 45

Week 16

Weightlifting

Upper / Lower Cycle 7

Day 1

UPPER B
Incline Bench 5, 5, 5, 5, 5
Pull-up/Lat Pull 8, 8, 8, 8
Overhead Press 6, 6, 6, 6
Chest Supported Row 8, 8, 8, 8
Hammer Curl 10, 10, 10
Skull Crusher 10, 10, 10

Day 2

LOWER B
Deadlift 3, 3, 3, 3, 3
Front Squat 6, 6, 6, 6
Reverse Lunge 8, 8, 8
KB Swing 12, 12, 12, 12
Sit-ups 3 sets

Day 3

UPPER A
Bench Press 5, 5, 5, 5, 5
Barbell Row 5, 5, 5, 5
Overhead Press 8, 8, 8, 8
Chest Supported Row 8, 8, 8, 8
Curl 10, 10, 10
Light Bench/Push-up 3 sets near failure

Functional Strength

Cycle 16

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

#41

3 Rounds

10 Goblet Squat
10 RDL Left Leg
10 RDL Right Leg
10 SDHP

#15

AMRAP in 10 min

30 Cal Row
25 Toes-to-bar
20 Wall Balls
15 Power Cleans
10 Pull ups

#44

5 Rounds

10 DB Presses
15 Sit-ups
10 Sumo Deadlift
15 cal Row

#37

1 Round

10-10-10-10
Hang Power Clean
* increasing wt

#8

10-to-1 Ladder

DB Thruster
KB Deadlift

Cardio

Day 1

4 Rds:
400m Run
500m Row

Day 2

20 min Tabata:
Burpee

Day 3

4 Rds:
400m Run-Fast
200m Run-Easy

Day 4

10 min of Jump Rope
10 min of Row

Day 5