Week 36

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Weightlifting

Upper / Lower Cycle 6
Day 1
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
Day 2
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 3
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

Functional Strength

Cycle 10

High Rep: 10, 8, 6, 5, 5

Low Rep: 1, 1, 1, 1, 1, 1, 1, 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

#38

1 Round
200m Farmers Walk
25 Front Squat
400m Run
25 Front Squat
#39

2 Round
70 Flutter Kicks
20 Goblet Squats
30 Sit-ups
16 Burpees
#46

1 Round
75 Power Snatches
#47

3 Rounds
20 Deadlift
15 Hang Power Clean
10 Push Jerk
#27

EMOM for 14 min
Min 1 – 8 DB C&J
Min 2 – 8 Burpees
Min 3 – 8 DB Snatches
Min 4 – 16 Walking Lunges
Min 5 – 8 DB Thrusters
Min 6 – 16 Wall Ball Squats
Min 7 – Rest

Cardio

Day 1
3 Rds:
400m Run
20 Walking Lunges
12 Box Jumps
15 Squat Jumps
Day 2
20 min Tabata:
Alternate between
Run
Walking Lunges
Day 3
6 Rds:
200m Run
20 Walking Lunges
Day 4
1 min of Burpees
2 min of Box Jumps
3 min of Walking Lunges
4 min of Step-Ups
5 min of Row
6 min of Jump Rope
Day 5
18 min AMRAP:
200m Run
10 Box Jumps
15 Squat Jumps

Weekly Challenge

SWD Complex
Max Wt without setting down bar!
5 Deadlift
4 Hang Power Cleans
3 Front Squats
2 Front Rack Lunges (1 each leg)
1 Push Press