Week 16

Barbell Strength

Cycle 16

High Rep: Work to 8 Rep Max

Low Rep: Work to 1 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

#41

3 Rounds

10 Goblet Squat
10 RDL Left Leg
10 RDL Right Leg
10 SDHP

#15

AMRAP in 10 min

30 Cal Row
25 Toes-to-bar
20 Wall Balls
15 Power Cleans
10 Pull ups

#44

5 Rounds

10 DB Presses
15 Sit-ups
10 Sumo Deadlift
15 cal Row

#37

1 Round

10-10-10-10
Hang Power Clean
* increasing wt

#8

10-to-1 Ladder

DB Thruster
KB Deadlift

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 16 – Drop Set Cycle 2

Day 1

Light
8, 12, Max Rep
Decreasing Wt Each Set

Day 2

Medium
6, 8, Max Rep
Decreasing Wt Each Set

Day 3

Heavy
4, 6, Max Rep
Decreasing Wt Each Set

Weekly Challenge

Olympic Total

Find your maximum Snatch and Maximum Clean & Jerk!