Week 05

Barbell Strength

Cycle 5

High Rep: 8, 6, 4, 3, 4, 3

Low Rep: 3, 3, 3, 3, 3, 3

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

#29

EMOM for 15 min

6 Barbell Squats

#45

AMRAP in 20 min

1 Burpee
1 KB Swing
+1 Each rd

#18

AMRAP in 12 min

8 SDHP
8 Goblet Squats
8 Wall Ball pickups

#28

EMOM for 14 min

1 Power Clean
5 S2OH

#37

1 Round

20 cal Row
20 Burpees
20 DB Thrusters

Cardio

Day 1

5 Rds:
250m Row
40 Jump Rope
15 Squat Jumps

Day 2

20 min Tabata:
Box Jumps

Day 3

200m Run-Fast
200m Run-Easy
400m Run-Fast
400m Run-Easy
800m Run-Fast
800m Run-Easy

Day 4

4 min of Burpees
4 min of Row
4 min of Burpees
4 min of Row

Day 5

20 min AMRAP:
400m Run
30 Jump Rope
12 Walking Lunges

Bench Press

Bench Cycle 5 – Target Weight Cycle 5

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

Ladder of Pain

10-9-8-7-6-5-4-3-2-1
Deadlift
Hang Power Clean
Push Jerk or Push Press