Week 12

Barbell Strength

Cycle 12

High Rep: Work to 5 Rep Max

Low Rep: Work to 2 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

Endurance

#33

16 Rd Tabata

Plate G2OH
Plate toe taps
Hang Power Clean

#29

EMOM for 15 min

Min 1 – 8 SDHP
Min 2 – 8 OHS
Min 3 – 8 KB Swings

#50

EMOM for 15 min

10 Cal Row

#13

AMRAP in 8 min

6 Burpees
8 Lunges
10 Air Squats

#3

21-15-9 Ladder

DB Push Press
Goblet Squat
KB Deadlift

Cardio

Day 1

5 Rds:
200m Run
20 Jump Rope
12 Step-Ups
10 Burpees

Day 2

20 min Tabata:
Alternate between
Jump Squats
Step Ups
Jump Rope

Day 3

200m Run-Fast
400m Run-Easy
600m Run-Fast
800m Run-Easy
600m Run-Fast
400m Run-Easy
200m Run-Fast

Day 4

8 min of Jump Rope
6 min of Step Ups
4 min of Rowing

Day 5

18 min AMRAP:
250m Row
15 Walking Lunges
10 Squat Jumps

Bench Press

Bench Cycle 12 – Pyramid Cycle 5

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

1 hr Barbell Challenge

AMRAP in 1 hour
10 Deadlift, 10 Power Clean, 10 Front Squat,
10 Push Press, 10 Back Squat