Week 11


Week 25

Barbell Strength

Cycle 25

High Rep: 21, 18, 15

Low Rep: 5, 5, 3, 3, 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

#18

AMRAP in 12 min
30 2xJump Ropes
12 Barbell Squats
#5

50-40-30-20-10 Ladder
Thrusters
Sit-ups
#48

15 Rounds
1 Clean
2 Jerk
2 Hang Clean
1 Jerk
#49

1 Round
800m Row
1600m Run
800m Row
#47

15 Rounds
4 Deadlift
3 Hang Power Clean
2 Push Jerk

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 25 – Low Rep Cycle 4
Day 1
Light
8, 6, 4, 2
Increase Wt Each Set
Day 2
Medium
4, 3, 2, 1
Increase Wt Each Set
Day 3
Heavy
2, 2, 1, 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