Week 52

Barbell Strength

Cycle 26

High Rep: Work to 15 Rep Max

Low Rep: 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

#40

3 Rounds

400m Run
30 Wall Balls
10 Burpees

#14

AMRAP in 8 min

10 Pull ups
10 DB Snatch

#24

AMRAP in 15 min

First 7 min:
5 Hang Power Clean
5 Push Jerk
2 min Rest
Last 6 min:
Hang Power Snatch

#35

24 Rd Tabata

V-ups
SDHP
S2OH

#41

3 Rounds

15 Deadlifts
20 Sit-ups
15 KB Swings
10 Pull ups

Cardio

Day 1

3 Rds:
250m Row
200m Run
12 Burpees
20 Jump Rope
10 Box Jumps
12 Walking Lunges

Day 2

21 min Tabata:
Alternate between
Row
Burpees
Jump Rope
Box Jumps
Walking Lunges
Step-Ups
Squat Jumps

Day 3

200m Run-Fast
200m Run-Easy
400m Run-Fast
400m Run-Easy
200m Run-Fast
200m Run-Easy
400m Run-Fast
400m Run-Easy

Day 4

3 min of Rowing
3 min of Burpees
3 min of Jump Rope
3 min of Box Jumps
3 min of Walking Lunges
3 min of Step-Ups
3 min of Squat Jumps

Day 5

20 min AMRAP:
200m Run
250m Row
10 Burpees
40 Jump Rope
12 Box Jumps
16 Walking Lunges
12 Step-Ups
15 Squat Jumps

Bench Press

Bench Cycle 26 – Low Rep Cycle 5 – Last Bench Cycle

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 Week 1000 Rep Challenge

Complete the following in the shortest amount of time!
(can pause for breaks or split across multiple days)

100 Goblet Squats
100 Push ups
100 KB Swings
100 KB Deadlift
100 Pull ups
100 DB Push Press
100 Lunges
100 Sit ups
100 DB Snatches
100 Wall Balls