Week 42

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Weightlifting

Upper / Lower Cycle 12
Day 1
LOWER A
Back Squat 12, 12, 12
Romanian Deadlift 10, 10, 10
Lunges 10, 10, 10
Calf Raises 15, 15, 15
Toes-to-Bar 3 sets
Day 2
UPPER B
Incline Bench 12, 12, 12
Pull-up/Lat Pull 12, 12, 12
Overhead Press 10, 10, 10
Chest Supported Row 12, 12, 12
Hammer Curl 12, 12, 12
Skull Crusher 12, 12, 12
Day 3
LOWER B
Deadlift 6, 6, 6
Front Squat 10, 10, 10
Reverse Lunge 10, 10, 10
KB Swing 15, 15, 15
Sit-ups 3 sets

Functional Strength

Cycle 16

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

#32

EMOM for 16 min
2 Squats
4 DB Snatches
8 Shoulder Touches
#30

EMOM for 15 min
Min 1 – Push ups
Min 2 – Snatch
Min 3 – KB Swings
Min 4 – Air Squats
5 – Rest
#51

5 Rounds
30 2xJump Rope
15 KB Swings
10 DB Presses
5 Burpees
#22

AMRAP in 14 min
8 Hang Power Clean
16 OHS with Med Ball
24 Step ups
#1

21-15-9 Ladder
Deadlift
Push ups
Box Jumps

Cardio

Day 1
4 Rds:
400m Run
500m Row
Day 2
20 min Tabata:
Burpee
Day 3
4 Rds:
400m Run-Fast
200m Run-Easy
Day 4
10 min of Jump Rope
10 min of Row
Day 5
20 min AMRAP:
200m Run
10 Box Jumps
15 Burpees

Weekly Challenge

Olympic Total
Find your maximum Snatch and Maximum Clean & Jerk!