Week 45

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Week 51

Weightlifting

Push / Pull / Legs (PPL) Cycle 9
Day 1
PUSH DAY
Bench Press 5, 5, 5, 5, 5
Overhead Press 6, 6, 6, 6
Incline Press 8, 8, 8
Lateral Raise 12, 12, 12, 12
Skull Crusher 10, 10, 10
Light Bench/Push-up 3 sets near failure
Day 2
PULL DAY
Deadlift 3, 3, 3, 3, 3
Pull-up/Lat Pull 8, 8, 8, 8
Barbell Row 6, 6, 6, 6
Chest Supported Row 10, 10, 10
Rear Delt Fly 15, 15, 15
Curl 10, 10, 10
Day 3
LEG DAY
Back Squat 5, 5, 5, 5, 5
Romanian Deadlift 8, 8, 8, 8
Lunges 8, 8, 8 per leg
Front/Goblet Squat 10, 10, 10
Calf Raises 15, 15, 15, 15
Sit-ups 3 sets

Functional Strength

Cycle 25

High Rep: 21, 18, 15

Low Rep: 5, 5, 3, 3, 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

#23

AMRAP in 15 min
15 Air Squats
10 DB Push Press
30 2xJump Rope
#4

9-15-21 Ladder
Hang Power Snatch
Front Squats
#11

AMRAP in 8 min
6 Push ups
8 Goblet Squats
10 Good Mornings
6 Pull ups
#2

21-15-9
Push Press
V-ups
Cal Row
#25

EMOM for 12 min
4 Hang Power Clean
3 S2OH

Cardio

Day 1
5 Rds:
200m Run
20 Jump Rope
12 Step-Ups
10 Burpees
Day 2
20 min Tabata:
Alternate between
Jump Squats
Step Ups
Jump Rope
Day 3
200m Run-Fast
400m Run-Easy
600m Run-Fast
800m Run-Easy
600m Run-Fast
400m Run-Easy
200m Run-Fast
Day 4
8 min of Jump Rope
6 min of Step Ups
4 min of Rowing
Day 5
18 min AMRAP:
250m Row
15 Walking Lunges
10 Squat Jumps

Weekly Challenge

1 hr Barbell Challenge
AMRAP in 1 hour
10 Deadlift, 10 Power Clean, 10 Front Squat,
10 Push Press, 10 Back Squat