Week 38

Barbell Strength

Cycle 12

High Rep: Work to 5 Rep Max

Low Rep: Work to 2 Rep Max

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

#16

AMRAP in 10 min

2 Step ups
(+2 each Rd)
6 Hang Power Clean
(6 each Rd)

#9

1-to-10-to-1 Ladder

Wall Balls
KB Deadlift

#13

AMRAP in 8 min

6 Goblet Squat
6 Push ups
6 Push Press

#10

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

Cal Row
Wall Balls
KB Swing

#28

EMOM for 14 min

5 Hang Power Clean

Cardio

Day 1

5 Rds:
200m Run
20 Jump Rope
12 Step-Ups
10 Burpees

Day 2

20 min Tabata:
Alternate between
Jump Squats
Step Ups
Jump Rope

Day 3

200m Run-Fast
400m Run-Easy
600m Run-Fast
800m Run-Easy
600m Run-Fast
400m Run-Easy
200m Run-Fast

Day 4

8 min of Jump Rope
6 min of Step Ups
4 min of Rowing

Day 5

18 min AMRAP:
250m Row
15 Walking Lunges
10 Squat Jumps

Bench Press

Bench Cycle 12 – Pyramid Cycle 5

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

1 hr Barbell Challenge

AMRAP in 1 hour
10 Deadlift, 10 Power Clean, 10 Front Squat,
10 Push Press, 10 Back Squat