Week 19

Barbell Strength

Cycle 19

High Rep: 12, 10, 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

#37

1 Round

2 Squats
4 Plate G2OH
8 KB Swing
16 Pull ups
32 Goblet Squat
64 Sit-ups
128 2xJump Rope

#50

1 Round

5,000m Row

#39

2 Rounds

12 Burpees
20 Walking Lunges
20 KB Swings

#40

3 Rounds

400m Run
6 Clean & Jerk
400m Run
6 Snatches

#30

EMOM for 15 min

EVEN – 6 Pushups
ODD – 12 Goblet Squats

Cardio

Day 1

6 Rds:
12 Walking Lunges
10 Step-Ups
30 Jump Rope

Day 2

20 min Tabata:
Alternate between
Walking Lunges
Squat Jumps

Day 3

10 Rds:
200m Run-Fast
30 seconds Rest

Day 4

8 min of Step Ups
8 min of Jump Rope

Day 5

16 min AMRAP:
12 Box Jumps
15 Squat Jumps
10 Burpees

Bench Press

Bench Cycle 19 – Drop Set Cycle 5

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

5K Run

Run 5K in the shortest amount of time as possible!