Week 51

Barbell Strength

Cycle 25

High Rep: 21, 18, 15

Low Rep: 5, 5, 3, 3, 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

#23

AMRAP in 15 min

15 Air Squats
10 DB Push Press
30 2xJump Rope

#4

9-15-21 Ladder

Hang Power Snatch
Front Squats

#11

AMRAP in 8 min

6 Push ups
8 Goblet Squats
10 Good Mornings
6 Pull ups

#2

21-15-9

Push Press
V-ups
Cal Row

#25

EMOM for 12 min

4 Hang Power Clean
3 S2OH

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 25 – Low Rep Cycle 4

Day 1

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

Day 2

Medium
4, 3, 2, 1
Increase Wt Each Set

Day 3

Heavy
2, 2, 1, 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