Week 10

Barbell 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

Endurance

#52

For Time

1000 Step ups with Weight

#24

AMRAP in 15 min

8 V-ups
10 DB C&J
25 2xJump Rope

#2

21-15-9 Ladder

Overhead Squat
Push ups
Slam Balls

#12

AMRAP in 8 min

3, 6, 9, 12, 15, …
Hang Power Clean
S2OH

#49

1 Round

400m Run
25 Pull ups
50 Push ups
75 Air Squats
400m Run

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

Bench Press

Bench Cycle 10 – Pyramid Cycle 3

Day 1

Light
12, 10, 8, 6
Increase Wt Each Set

Day 2

Medium
8, 6, 4, 2
Increase Wt Each Set

Day 3

Heavy
5, 4, 3, 2, 1
Increase Wt Each Set

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