Week 11

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Barbell Strength

Cycle 11

High Rep: 4, 4, 4, 4, 4, 4

Low Rep: 3, 3, 3, 3, 3, 3, 3

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

#47

5 Rounds
9 Deadlift
6 Hang Power Clean
3 Push Jerk
#32

EMOM for 16 min
EVEN – 14 cal Row
ODD – 10 Goblet Squats
#22

AMRAP in 14 min
8 Front Squat
16 Wall Ball Lunges
24 Russian Twist
#41

3 Rounds
15 Pull-ups
25 cal Row
35 Wall Balls
#32

EMOM for 16 min
4 Deadlift
4 DB Snatch

Cardio

Day 1
4 Rds:
12 Step-Ups
15 Squat Jumps
12 Walking Lunges
10 Box Jumps
Day 2
20 min Tabata:
Alternate between
Row
Burpees
Day 3
8 Rds:
200m Run-Fast
200m Run-Easy
Day 4
6 min of Rowing
4 min of Walking Lunges
6 min of Rowing
Day 5
16 min AMRAP:
15 Squat Jumps
20 Walking Lunges
12 Step-Ups

Bench Press

Bench Cycle 11 – Pyramid Cycle 4
Day 1
Light
12, 10, 8, 6
Increase Wt Each Set
Day 2
Medium
8, 6, 4, 2
Increase Wt Each Set
Day 3
Heavy
5, 4, 3, 2, 1
Increase Wt Each Set

Weekly Challenge

30 min Run
Run as far as possible in 30 min!