Week 36

Barbell Strength

Cycle 10

High Rep: 10, 8, 6, 5, 5

Low Rep: 1, 1, 1, 1, 1, 1, 1, 1, 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

#38

1 Round

200m Farmers Walk
25 Front Squat
400m Run
25 Front Squat

#39

2 Round

70 Flutter Kicks
20 Goblet Squats
30 Sit-ups
16 Burpees

#46

1 Round

75 Power Snatches

#47

3 Rounds

20 Deadlift
15 Hang Power Clean
10 Push Jerk

#27

EMOM for 14 min

Min 1 – 8 DB C&J
Min 2 – 8 Burpees
Min 3 – 8 DB Snatches
Min 4 – 16 Walking Lunges
Min 5 – 8 DB Thrusters
Min 6 – 16 Wall Ball Squats
Min 7 – Rest

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 10 – Pyramid Cycle 3

Day 1

Light
12, 10, 8, 6
Increase Wt Each Set

Day 2

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

Day 3

Heavy
5, 4, 3, 2, 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