Week 31

Barbell Strength

Cycle 5

High Rep: 8, 6, 4, 3, 4, 3

Low Rep: 3, 3, 3, 3, 3, 3

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

#17

AMRAP in 12 min

10 DB Push Press
8 KB Swings
6 Goblet Squats
4 DB Lunges
2 Cleans

#33

16 Rd Tabata

Bird Dogs
Plank
Right Plank
Lift Plank

#38

1 Round

200m Farmers Walk
20 OHS
400m Run
20 OHS
200m Farmers Walk

#48

15 Rounds

1 Snatch Deadlift
1 Snatch
3 Front Squats

#45

AMRAP in 20 min

8 DB Presses
10 KB Swings
12 Burpees over DB

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 5 – Target Weight Cycle 5

Day 1

Light
12, 12, 12
at 60% target weight

Day 2

Medium
5, 5, 5, 5
at 75% target weight

Day 3

Heavy
3, 3, 3, 3, 3
at 90% target weight

Weekly Challenge

Ladder of Pain

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