Week 37

Barbell Strength

Cycle 11

High Rep: 4, 4, 4, 4, 4, 4

Low Rep: 3, 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

#26

EMOM for 12 min

6 Step ups
6 DB Push Press

#43

5 Rounds

10 DB Snatch
15 Burpee Box Jumps
+10 Snatch each Rd

#45

AMRAP in 20 min

5 Pull ups
10 Push ups
15 Air Squats

#42

4 Rounds

10 S2OH
15 Push ups
20 KB Swings
40 2xJump Rope

#5

50-40-30-20-10 Ladder

50 Plate G2OH 10#
40 Plate G2OH 15#
30 Plate G2OH 25#
20 Plate G2OH 35#
10 Plate G2OH 45#

Cardio

Day 1

4 Rds:
12 Step-Ups
15 Squat Jumps
12 Walking Lunges
10 Box Jumps

Day 2

20 min Tabata:
Alternate between
Row
Burpees

Day 3

8 Rds:
200m Run-Fast
200m Run-Easy

Day 4

6 min of Rowing
4 min of Walking Lunges
6 min of Rowing

Day 5

16 min AMRAP:
15 Squat Jumps
20 Walking Lunges
12 Step-Ups

Bench Press

Bench Cycle 11 – Pyramid Cycle 4

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

30 min Run

Run as far as possible in 30 min!