Week 33

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Weightlifting

Upper / Lower Cycle 3
Day 1
UPPER B
Incline Bench 8, 8, 8, 8
Pull-up/Lat Pull 10, 10, 10, 10
Overhead Press 8, 8, 8
Chest Supported Row 10, 10, 10
Hammer Curl 12, 12, 12
Skull Crusher 12, 12, 12
Day 2
LOWER B
Deadlift 5, 5, 5, 5
Front Squat 8, 8, 8
Reverse Lunge 10, 10, 10
KB Swing 15, 15, 15
Sit-ups 3 sets
Day 3
UPPER A
Bench Press 8, 8, 8, 8
Barbell Row 8, 8, 8, 8
Overhead Press 10, 10, 10
Chest Supported Row 10, 10, 10
Curl 12, 12, 12
Light Bench/Push-up 3 sets near failure

Functional Strength

Cycle 7

High Rep: 5, 5, 5, 5, 5

Low Rep: 2, 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

#12

AMRAP in 8 min
3, 6, 9, 12, 15, …
KB Deadlift
DB Snatch
#22

AMRAP in 14 min
8 Hang Power Snatch
16 Pull ups
24 Step Ups
#21

AMRAP in 13 min
10 Slam Balls
8 OHS
6 KB Swings
#36

24 Rd Tabata
Hang Power Clean
2xJump Rope
Push Press
2xJump Rope
#50

1 Round
500m Row
25 Pull ups
50 Push ups
75 Air Squats
500m Row

Cardio

Day 1
8 Rds:
200m Run
8 Box Jumps
6 Burpees
Day 2
20 min Tabata:
Alternate between
Step Ups
Jump Rope
Day 3
6 Rds:
200m Run-Fast
6 Burpees
Day 4
4 min of Jump Squats
4 min of Step Ups
4 min of Jump Squats
4 min of Step Ups
Day 5
18 min AMRAP:
250m Row
12 Box Jumps
20 Walking Lunges

Weekly Challenge

Weightlifting Total
Find your maximum Squat, Bench, and Deadlift!