Week 45

Week 48

Weightlifting

Push / Pull / Legs (PPL) Cycle 6

Day 1

PUSH DAY
Bench Press 8, 8, 8, 8
Overhead Press 8, 8, 8
Incline Press 10, 10, 10
Lateral Raise 15, 15, 15
Skull Crusher 12, 12, 12
Light Bench/Push-up 2 sets near failure

Day 2

PULL DAY
Deadlift 5, 5, 5
Pull-up/Lat Pull 10, 10, 10, 10
Barbell Row 8, 8, 8
Chest Supported Row 10, 10, 10
Rear Delt Fly 15, 15, 15
Curl 12, 12, 12

Day 3

LEG DAY
Back Squat 8, 8, 8, 8
Romanian Deadlift 10, 10, 10
Lunges 10, 10, 10 per leg
Front/Goblet Squat 12, 12, 12
Calf Raises 15, 15, 15, 15
Sit-ups 3 sets

Functional Strength

Cycle 22

High Rep: 8, 8, 8, 8

Low Rep: 5, 4, 3, 2, 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

#24

AMRAP in 15 min

20 2xJump Rope
8 KB Swings
8 cal Row
8 DB C&J

#8

10-to-1 Ladder

DB Snatch
Barbell Row

#5

50-40-30-20-10 Ladder

Air Squats
DB Push Press

#51

4 Rounds

50 2xJump Rope
10 KB Deadlift
10 Goblet Squats
10 KB Presses

#19

AMRAP in 12 min

10 Pull ups
10 DB Cleans

Cardio

Day 1

5 Rds:
300m Row
30 Jump Rope
10 Burpees
15 Walking Lunges

Day 2

20 min Tabata:
Alternate between
Row
Jump Rope

Day 3

6 Rds:
400m Run-Fast
1 min Rest

Day 4

8 min of Run
6 min of Jump Rope
4 min of Burpees

Day 5