Week 11


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!