Week 17

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Barbell Strength

Cycle 17

High Rep: 8, 8, 6, 6

Low Rep: 5, 5, 3, 3, 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

Endurance

#1

21-15-9 Ladder
Front Squat
V-ups
KB Deadlifts
#6

10-20-30-40-50
Wall Balls
KB Swings
#49

1 Round
200m Run
10 Deadlifts
200m Run
8 Deadlifts
200m Run
6 Deadlifts
400m Run
4 Deadlifts
400m Run
2 Deadlifts
#38

10 Rounds
9 Thrusters
35 2xJump Rope
#23

AMRAP in 15 min
15 KB Swings
10 Wall Balls
10 OHS with Wallball
10 Step ups

Cardio

Day 1
8 Rds:
5 Burpees
250m Row
Day 2
20 min Tabata:
Jump Rope
Day 3
5K (3.1 miles) Run
Day 4
8 min of Running
8 min of Walking Lunges
Day 5
18 min AMRAP:
250m Row
30 Jump Rope
10 Burpees

Bench Press

Bench Cycle 17 – Drop Set Cycle 3
Day 1
Light
8, 12, Max Rep
Decreasing Wt Each Set
Day 2
Medium
6, 8, Max Rep
Decreasing Wt Each Set
Day 3
Heavy
4, 6, Max Rep
Decreasing Wt Each Set

Weekly Challenge

100 Burpee Challenge
Complete 100 Burpees in the shortest amount of time as possible!