Strength Conditioning/Speed Training Cycle: Week 1 of 5, Wednesday
Prep
Double-unders
100-80-60-40-20
12 Banded Good Morning Between Every Set
Strength Conditioning
1 Round
25 Deadlifts (225/155)
30 Chest-to-Bar Pull-ups
-Rest 2 Minutes-
2 Rounds
10 Deadlifts (275/190)
10 Ring Muscle-ups
-Rest 2 Minutes-
1 Round
10 Deadlifts (325/225)
30 Handstand Push-ups
-Rest 2 Minutes-
2 Rounds
3 Deadlifts (375/260)
10 Parallette Handstand Push-ups
*Move at a consistent pace through this workout. Control your heart-rate and breathing. Steady tempo pace; somewhere between easy and hard – but neither of the two.
Accessory
3 Sets
12 Weighted Back Hypers
Rest as needed between sets.
Run
30-40 Minutes Easy
