Week 07

Barbell Strength

Cycle 7

High Rep: 5, 5, 5, 5, 5

Low Rep: 2, 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

#5

Ladder

50 Air Squats
40 Sit-ups
30 Push ups
20 Lunges
10 Barbell Squats

#48

15 Rounds

2 Hang Power Snatch
2 C&J

#34

20 Rd Tabata

Left Arm OHS
Should Touches
Right Arm OHS
Dips

#19

AMRAP for 12 min

15 Air Squats
10 KB Swings
5 Pull ups

#21

AMRAP for 13 min

6 Burpees
8 KB Deadlift
10 DB Push Press

Cardio

Day 1

8 Rds:
200m Run
8 Box Jumps
6 Burpees

Day 2

20 min Tabata:
Alternate between
Step Ups
Jump Rope

Day 3

6 Rds:
200m Run-Fast
6 Burpees

Day 4

4 min of Jump Squats
4 min of Step Ups
4 min of Jump Squats
4 min of Step Ups

Day 5

18 min AMRAP:
250m Row
12 Box Jumps
20 Walking Lunges

Bench Press

Bench Cycle 7 – Target Weight Cycle 7 – Test Week

Day 1

Work to 1 Rep Max

Day 2

Max Reps at Fixed Weight
(45, 135, or 225 lbs)

Day 3

Max Reps at Fixed Weight
(45, 135, or 225 lbs)

Weekly Challenge

Weightlifting Total

Find your maximum Squat, Bench, and Deadlift!