Week 34

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Weightlifting

Upper / Lower Cycle 4
Day 1
LOWER A
Back Squat 8, 8, 8, 8
Romanian Deadlift 8, 8, 8, 8
Lunges 10, 10, 10
Calf Raises 15, 15, 15
Toes-to-Bar 3 sets
Day 2
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 3
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

Functional Strength

Cycle 8

High Rep: Work to 8 Rep Max

Low Rep: Work to 1 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

#45

AMRAP in 20 min
10 Burpees
15 KB Swings
10 Box Jumps
10 DB Presses
#49

EMOM for 25 min
1 minute Running
2 minutes Jogging
#52

EMOM for 15 min
Min 1 – Wall Balls
Min 2 – SDHP
Min 3 – Step Ups
Min 4 – Push Press
Min 5 – Row for cals
#3

21-15-9 Ladder
Clean & Jerk
Burpees
#6

10-20-30-40-50 Ladder
KB Swings
KB Deadlift

Cardio

Day 1
4 Rds:
250m Row
15 Squat Jumps
10 Burpees
10 Step-Ups
Day 2
20 min Tabata:
Burpee Box Jumps
Day 3
800m Run-Fast
800m Run-Easy
400m Run-Fast
400m Run-Easy
200m Run-Fast
200m Run-Easy
Day 4
6 min of Jump Rope
5 min of Row
4 min of Step-Ups
3 min of Walking Lunges
2 min of Box Jumps
1 min of Burpees
Day 5
16 min AMRAP:
200m Run
15 Burpees
10 Step-Ups

Weekly Challenge

5K Row
Row 5K as quick as possible!