Week 50

Barbell Strength

Cycle 24

High Rep: Work to 6 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

Endurance

#36

24 Rd Tabata

Barbell Squat
RDL
Supermans

#2

21-15-9 Ladder

Hang Power Snatch
Pull ups
Air Squats

#4

9-15-21 Ladder

DB Cossack Squat
RDL
DB Push Press

#14

AMRAP in 8 min

10 Pull ups
10 DB Cleans

#7

1-to-10 Ladder

Hang Power Clean
DB Jerks
KB Deadlift

Cardio

Day 1

4 Rds:
12 Step-Ups
15 Squat Jumps
12 Walking Lunges
10 Box Jumps

Day 2

20 min Tabata:
Alternate between
Row
Burpees

Day 3

8 Rds:
200m Run-Fast
200m Run-Easy

Day 4

6 min of Rowing
4 min of Walking Lunges
6 min of Rowing

Day 5

16 min AMRAP:
15 Squat Jumps
20 Walking Lunges
12 Step-Ups

Bench Press

Bench Cycle 24 – Low Rep Cycle 3

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

30 min Run

Run as far as possible in 30 min!