Week 45

Barbell Strength

Cycle 19

High Rep: 12, 10, 8, 8

Low Rep: 3, 3, 3, 2, 2, 2

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

#19

AMRAP in 12 min

10 Pull ups
10 Push ups
10 Back Squats

#52

1 Round

20 KB Lunges
40 Goblet Squats
60 Sit-ups
80 KB Swings
100 2xJump Rope

#33

16 Rd Tabata

Russian Twist
Plank
Right Plank
Lift Plank

#30

EMOM for 15 min

EVEN – 8 SDHP
ODD – 12 KB Presses

#46

1 Round

50 C&J

Cardio

Day 1

6 Rds:
12 Walking Lunges
10 Step-Ups
30 Jump Rope

Day 2

20 min Tabata:
Alternate between
Walking Lunges
Squat Jumps

Day 3

10 Rds:
200m Run-Fast
30 seconds Rest

Day 4

8 min of Step Ups
8 min of Jump Rope

Day 5

16 min AMRAP:
12 Box Jumps
15 Squat Jumps
10 Burpees

Bench Press

Bench Cycle 19 – Drop Set Cycle 5

Day 1

Light
8, 12, Max Rep
Decreasing Wt Each Set

Day 2

Medium
6, 8, Max Rep
Decreasing Wt Each Set

Day 3

Heavy
4, 6, Max Rep
Decreasing Wt Each Set

Weekly Challenge

5K Run

Run 5K in the shortest amount of time as possible!