Week 18

Barbell Strength

Cycle 18

High Rep: 8, 6, 4, 12

Low Rep: 2, 2, 2, 2, 1, 1

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

#3

21-15-9 Ladder

Slam Balls
DB Clean & Jerk

#19

AMRAP in 12 min

10 Pull ups
10 Dips
10 Push ups

#27

EMOM for 14 min

Min 1 – 20 Russian Twist
Min 2 – 20 Bird Dogs
Min 3 – 10 Burpees
Min 4 – 10 DB Snatches
Min 5 – 10 KB Deadlift
Min 6 – 10 KB Swings
Min 7 – DB C&J

#8

1-to-10 Ladder

S2OH
Barbell Row
V-ups

#29

EMOM for 15 min

4 Deadlift
2 Snatch

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 18 – Drop Set Cycle 4

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

Ladder of Pain

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