Week 35

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Weightlifting

Upper / Lower Cycle 5
Day 1
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
Day 2
LOWER A
Back Squat 5, 5, 5, 5, 5
Romanian Deadlift 6, 6, 6, 6
Lunges 8, 8, 8
Calf Raises 12, 12, 12, 12
Toes-to-Bar 3 sets
Day 3
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

Functional Strength

Cycle 9

High Rep: 10, 10, 10, 10

Low Rep: 2, 2, 2, 2, 2, 2

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

#6

10-20-30-40-50 Ladder
2xJump Rope
cal Row
#12

AMRAP in 8 min
3, 6, 9, 12, 15, …
Hang Power Snatch
Push ups
#8

10-to-1 Ladder
Good Mornings
Goblet Squats
SDHP
#24

AMRAP in 15 min
6 C&J
12 Sit-ups
10 Wall Ball Squats
#12

AMRAP in 8 min
3, 6, 9, 12, 15, …
Deadlift
S2OH

Cardio

Day 1
5 Rds:
300m Row
30 Jump Rope
10 Burpees
15 Walking Lunges
Day 2
20 min Tabata:
Alternate between
Row
Jump Rope
Day 3
6 Rds:
400m Run-Fast
1 min Rest
Day 4
8 min of Run
6 min of Jump Rope
4 min of Burpees
Day 5
20 min AMRAP:
300m Row
12 Burpees
40 Jump Rope

Weekly Challenge

Functional Fitness Total
Find your maximum Squat, Strict Press, and Deadlift!