Week 23

Barbell Strength

Cycle 23

High Rep: 8, 6, 4, 2

Low Rep: 3, 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

#10

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

Cal Row
DB C&J
Slam Balls

#25

EMOM for 12 min

2 Squat Snatch
4 Push ups

#35

24 Rd Tabata

Sit-ups
Goblet Squat
2xJump Rope
DB Jerk

#44

5 Rounds

12 Push Press
24 Deadlifts

#43

5 Rounds

15 Box Jumps
15 C&J
* Increasing Wt

Cardio

Day 1

3 Rds:
400m Run
20 Walking Lunges
12 Box Jumps
15 Squat Jumps

Day 2

20 min Tabata:
Alternate between
Run
Walking Lunges

Day 3

6 Rds:
200m Run
20 Walking Lunges

Day 4

1 min of Burpees
2 min of Box Jumps
3 min of Walking Lunges
4 min of Step-Ups
5 min of Row
6 min of Jump Rope

Day 5

18 min AMRAP:
200m Run
10 Box Jumps
15 Squat Jumps

Bench Press

Bench Cycle 23 – Low Rep Cycle 2

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

SWD Complex

Max Wt without setting down bar!
5 Deadlift
4 Hang Power Cleans
3 Front Squats
2 Front Rack Lunges (1 each leg)
1 Push Press