Week 43

Barbell Strength

Cycle 17

High Rep: 8, 8, 6, 6

Low Rep: 5, 5, 3, 3, 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

#11

AMRAP in 8 min

20 V-ups
20 KB Swings

#41

3 Rounds

3 Rds of:
10 Snatches
12 Burpee over Bar
3 Min Rest
3 Rds of:
10 Pull ups
12 Burpee over Bar

#28

EMOM for 14 min

5 Overhead Squat

#39

2 Rounds

50 Wall Balls
50 2xJump Rope
500m Row

#44

5 Rounds

5 Deadlifts
5 Power Cleans
5 Barbell Push ups
5 Burpees

Cardio

Day 1

8 Rds:
5 Burpees
250m Row

Day 2

20 min Tabata:
Jump Rope

Day 3

5K (3.1 miles) Run

Day 4

8 min of Running
8 min of Walking Lunges

Day 5

18 min AMRAP:
250m Row
30 Jump Rope
10 Burpees

Bench Press

Bench Cycle 17 – Drop Set Cycle 3

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

100 Burpee Challenge

Complete 100 Burpees in the shortest amount of time as possible!