Week 39

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Weightlifting

Upper / Lower Cycle 9
Day 1
UPPER A
Bench Press 12, 12, 12
Barbell Row 10, 10, 10
Overhead Press 12, 12, 12
Chest Supported Row 10, 10, 10
Curl 12, 12, 12
Light Bench/Push-up 3 sets near failure
Day 2
LOWER A
Back Squat 12, 12, 12
Romanian Deadlift 10, 10, 10
Lunges 10, 10, 10
Calf Raises 15, 15, 15
Toes-to-Bar 3 sets
Day 3
UPPER B
Incline Bench 12, 12, 12
Pull-up/Lat Pull 12, 12, 12
Overhead Press 10, 10, 10
Chest Supported Row 12, 12, 12
Hammer Curl 12, 12, 12
Skull Crusher 12, 12, 12

Functional Strength

Cycle 13

High Rep: 10, 8, 6, 4, 4, 4

Low Rep: 2, 2, 1, 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

#27

EMOM for 14 min
Min 1 – 20 Sit-ups
Min 2 – 10 Push ups
Min 3 – Shoulder Touches
Min 4 – 10 Goblet Squat
Min 5 – 10 DB Presses
Min 6 – 10 OHS
Min 7 – Rest
#28

EMOM for 14 min
5 Hang Power Snatches
#40

3 Rounds
100m Farmers Walk
10 OHS
40 2xJump Rope
#31

EMOM for 16 min
EVEN – 10 SDHP
ODD – 10 Push Press
#35

24 Rd Tabata
Sit-ups
DB Cleans
Burpees
DB Snatches

Cardio

Day 1
3 Rds:
250m Row
200m Run
12 Burpees
20 Jump Rope
10 Box Jumps
12 Walking Lunges
Day 2
21 min Tabata:
Alternate between
Row
Burpees
Jump Rope
Box Jumps
Walking Lunges
Step-Ups
Squat Jumps
Day 3
200m Run-Fast
200m Run-Easy
400m Run-Fast
400m Run-Easy
200m Run-Fast
200m Run-Easy
400m Run-Fast
400m Run-Easy
Day 4
3 min of Rowing
3 min of Burpees
3 min of Jump Rope
3 min of Box Jumps
3 min of Walking Lunges
3 min of Step-Ups
3 min of Squat Jumps
Day 5
20 min AMRAP:
200m Run
250m Row
10 Burpees
40 Jump Rope
12 Box Jumps
16 Walking Lunges
12 Step-Ups
15 Squat Jumps

Weekly Challenge

1 Week 1000 Rep Challenge
Complete the following in the shortest amount of time!
(can pause for breaks or split across multiple days)

100 Goblet Squats
100 Push ups
100 KB Swings
100 KB Deadlift
100 Pull ups
100 DB Push Press
100 Lunges
100 Sit ups
100 DB Snatches
100 Wall Balls