Week 28

Barbell Strength

Cycle 2

High Rep: 12, 10, 8, 6

Low Rep: 2, 2, 2, 2, 2, 2

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

#44

5 Rounds

10 Push ups
15 Med Ball Cleans
15 Burpees

#37

7 Round

10 Hang Power Snatch
* Increasing Wt.

#19

AMRAP in 12 min

10 Pull ups
6 DB Thrusters

#17

AMRAP in 12 min

20 Russian Twist
20 Should Taps
10 Goblet Squats

#34

20 Rd Tabata

Barbell Bench
SDHP
Bird Dogs

Cardio

Day 1

4 Rds:
400m Run
100 Jump Rope

Day 2

20 min Tabata:
Row

Day 3

1600m (1 mile) Run
2 min Rest
1600m (1 mile) Run

Day 4

8 min of Step Ups
8 min of Jump Rope

Day 5

18 min AMRAP:
250m Row
50 Jump Rope

Bench Press

Bench Cycle 2 – Target Weight Cycle 2

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 cal Row

Row 100 calories in the shortest amount of time as possible!