Week 03

Barbell Strength

Cycle 3

High Rep: 8, 8, 8, 8, 8, 8

Low Rep: 3, 3, 3, 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

#43

5 Rounds

5 Deadlifts
10 Step ups
15 Push Presses
200m Run

#16

AMRAP in 10 min

4 DB Thrusters
6 V-ups
12 2xJump Rope

#26

EMOM for 12 min

Min 1 – Wall Balls
Min 2 – KB Swing
Min 3 – DB Jerk
Min 4 – Rest

#16

AMRAP in 10 min

8 V-ups
10 DB C&J
10 Cal Row

#9

1-to-10-to-1 Ladder

Deadlift (135#)
Burpees over Bar

Cardio

Day 1

4 Rds:
400m Run
500m Row

Day 2

20 min Tabata:
Burpee

Day 3

4 Rds:
400m Run-Fast
200m Run-Easy

Day 4

10 min of Jump Rope
10 min of Row

Day 5

20 min AMRAP:
200m Run
10 Box Jumps
15 Burpees

Bench Press

Bench Cycle 3 – Target Weight Cycle 3

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

Olympic Total

Find your maximum Snatch and Maximum Clean & Jerk!