Week 20

Barbell Strength

Cycle 20

High Rep: Work to 15 Rep Max

Low Rep: Work to 4 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

#2

21-15-9 Ladder

Burpees
KB Swings
Wall Balls

#21

AMRAP in 13 min

8 Power Cleans
8 Front Rack Lunges
8 S2OH

#10

12-10-8-6-4-2 Ladder

Plate G2OH
DB Jerk
SDHP

#4

9-15-21 Ladder

DB C&J
V-ups

#22

AMRAP in 14 min

50 Deadlift
50 Wall Ball
As many cal Row
as possible
in remaining time

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 20 – Drop Set Cycle 6

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

Weightlifting Total

Find your maximum Squat, Bench, and Deadlift!