Week 46

Barbell Strength

Cycle 20

High Rep: Work to 15 Rep Max

Low Rep: Work to 4 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

#21

AMRAP in 13 min

6 Wall Ball Pickups
(ground to over shoulder)
8 Pull ups
10 Push ups
12 Air Squats

#35

24 Rd Tabata

V-ups
DB Thruster Left Arm
2xJump Rope
DB Thruster Right Arm

#31

EMOM for 16 min

EVEN – 12 DB Snatches
ODD – 12 Burpee over DB

#21

AMRAP in 13 min

3 Deadlift
3 Hang Power Clean
3 S2OH
3 Thrusters

#10

12-10-8-6-4-2

KB Swings
DB C&J
SDHP

Cardio

Day 1

8 Rds:
200m Run
8 Box Jumps
6 Burpees

Day 2

20 min Tabata:
Alternate between
Step Ups
Jump Rope

Day 3

6 Rds:
200m Run-Fast
6 Burpees

Day 4

4 min of Jump Squats
4 min of Step Ups
4 min of Jump Squats
4 min of Step Ups

Day 5

18 min AMRAP:
250m Row
12 Box Jumps
20 Walking Lunges

Bench Press

Bench Cycle 20 – Drop Set Cycle 6

Day 1

Light
8, 12, Max Rep
Decreasing Wt Each Set

Day 2

Medium
6, 8, Max Rep
Decreasing Wt Each Set

Day 3

Heavy
4, 6, Max Rep
Decreasing Wt Each Set

Weekly Challenge

Weightlifting Total

Find your maximum Squat, Bench, and Deadlift!