Week 22

Barbell Strength

Cycle 22

High Rep: 8, 8, 8, 8

Low Rep: 5, 4, 3, 2, 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

#48

15 Rounds

1 Deadlift
1 Clean
3 Front Squat
2 Push Press

#11

AMRAP in 8 min

20 Sit-ups
20 Lunges

#23

AMRAP in 15 min

50 KB Swings
40 Goblet Squats
30 Push ups
20 S2OH

#33

16 Rd Tabata

Hollow rocks
Plank
Right Plank
Left Plank

#36

24 Rd Tabata

Deadlift
2xJump Rope
DB Snatch
2xJump Rope

Cardio

Day 1

5 Rds:
300m Row
30 Jump Rope
10 Burpees
15 Walking Lunges

Day 2

20 min Tabata:
Alternate between
Row
Jump Rope

Day 3

6 Rds:
400m Run-Fast
1 min Rest

Day 4

8 min of Run
6 min of Jump Rope
4 min of Burpees

Day 5

20 min AMRAP:
300m Row
12 Burpees
40 Jump Rope

Bench Press

Bench Cycle 22 – Low Rep Cycle 1

Day 1

Light
8, 6, 4, 2
Increase Wt Each Set

Day 2

Medium
4, 3, 2, 1
Increase Wt Each Set

Day 3

Heavy
2, 2, 1, 1
Increase Wt Each Set

Weekly Challenge

Functional Fitness Total

Find your maximum Squat, Strict Press, and Deadlift!