Week 30

Barbell Strength

Cycle 4

High Rep: Work to 10 Rep. Max.

Low Rep: Work to 3 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

#4

9-15-21 Ladder

DB OHS
Good Mornings
Push ups

#1

21-15-9 Ladder

Hang Power Snatch
Sit-ups
Burpees

#15

AMRAP in 10 min

3 Thrusters
3 Pull-ups
+3 every rd

#15

AMRAP in 10 min

10 Wall Balls
10 cal Row
20 2xJump Rope

#24

AMRAP in 15 min

3 Hang Power Clean
(+3 each Rd)
20 Wall Balls
(20 each Rd)

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 4 – Target Weight Cycle 4

Day 1

Light
12, 12, 12
at 60% target weight

Day 2

Medium
5, 5, 5, 5
at 75% target weight

Day 3

Heavy
3, 3, 3, 3, 3
at 90% target weight

Weekly Challenge

100 Burpee Challenge

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