Week 37

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Weightlifting

Upper / Lower Cycle 7
Day 1
UPPER B
Incline Bench 5, 5, 5, 5, 5
Pull-up/Lat Pull 8, 8, 8, 8
Overhead Press 6, 6, 6, 6
Chest Supported Row 8, 8, 8, 8
Hammer Curl 10, 10, 10
Skull Crusher 10, 10, 10
Day 2
LOWER B
Deadlift 3, 3, 3, 3, 3
Front Squat 6, 6, 6, 6
Reverse Lunge 8, 8, 8
KB Swing 12, 12, 12, 12
Sit-ups 3 sets
Day 3
UPPER A
Bench Press 5, 5, 5, 5, 5
Barbell Row 5, 5, 5, 5
Overhead Press 8, 8, 8, 8
Chest Supported Row 8, 8, 8, 8
Curl 10, 10, 10
Light Bench/Push-up 3 sets near failure

Functional 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

Functional Endurance

#26

EMOM for 12 min
6 Step ups
6 DB Push Press
#43

5 Rounds
10 DB Snatch
15 Burpee Box Jumps
+10 Snatch each Rd
#45

AMRAP in 20 min
5 Pull ups
10 Push ups
15 Air Squats
#42

4 Rounds
10 S2OH
15 Push ups
20 KB Swings
40 2xJump Rope
#5

50-40-30-20-10 Ladder
50 Plate G2OH 10#
40 Plate G2OH 15#
30 Plate G2OH 25#
20 Plate G2OH 35#
10 Plate G2OH 45#

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

Weekly Challenge

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