Week 45

Week 32

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 6

High Rep: 6, 6, 6, 6

Low Rep: 5, 4, 3, 2, 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

#8

10-to-1 Ladder

Deadlift
Bench
Clean

#23

AMRAP in 15 min

15 Sit-ups
10 Push ups
5 Burpees

#25

EMOM for 12 min

3 OHS
4 Deadlift

#23

AMRAP in 15 min

45 2xJump Rope
30 Wall Balls
15 Power Cleans

#18

AMRAP in 12 min

10 Deadlift
20 Slam Balls
20 Sit-ups

Cardio

Day 1

6 Rds:
12 Walking Lunges
10 Step-Ups
30 Jump Rope

Day 2

20 min Tabata:
Alternate between
Walking Lunges
Squat Jumps

Day 3

10 Rds:
200m Run-Fast
30 seconds Rest

Day 4

8 min of Step Ups
8 min of Jump Rope

Day 5