Week 38

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Weightlifting

Upper / Lower Cycle 8
Day 1
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 2
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 3
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

Functional Strength

Cycle 12

High Rep: Work to 5 Rep Max

Low Rep: Work to 2 Rep Max

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

#16

AMRAP in 10 min
2 Step ups
(+2 each Rd)
6 Hang Power Clean
(6 each Rd)
#9

1-to-10-to-1 Ladder
Wall Balls
KB Deadlift
#13

AMRAP in 8 min
6 Goblet Squat
6 Push ups
6 Push Press
#10

12-10-8-6-4-2 Ladder
Cal Row
Wall Balls
KB Swing
#28

EMOM for 14 min
5 Hang Power Clean

Cardio

Day 1
5 Rds:
200m Run
20 Jump Rope
12 Step-Ups
10 Burpees
Day 2
20 min Tabata:
Alternate between
Jump Squats
Step Ups
Jump Rope
Day 3
200m Run-Fast
400m Run-Easy
600m Run-Fast
800m Run-Easy
600m Run-Fast
400m Run-Easy
200m Run-Fast
Day 4
8 min of Jump Rope
6 min of Step Ups
4 min of Rowing
Day 5
18 min AMRAP:
250m Row
15 Walking Lunges
10 Squat Jumps

Weekly Challenge

1 hr Barbell Challenge
AMRAP in 1 hour
10 Deadlift, 10 Power Clean, 10 Front Squat,
10 Push Press, 10 Back Squat