Strength Conditioning/Speed Training Cycle: Week 4 of 5, Tuesday
Strength Conditioning
Minutes 0-2: 5 Squat Snatches @ 70%
Minutes 2-4: 4 Squat Snatches @ 75%
Minutes 4-6: 3 Squat Snatches @ 80%
Minutes 6-8: 2 Squat Snatches @ 85%
Minutes 8-10: 1 Squat Snatch @ 90%
Minutes 10-12: 1 Squat Snatch @ 85% + 2 Overhead Squats
Minutes 12-14: 1 Squat Snatch @ 80% + 3 Overhead Squats
Minutes 14-16 1 Squat Snatch @ 75% + 4 Overhead Squats
Minutes 16-18: 1 Squat Snatch @ 70% + 5
Conditioning
4 Rounds
10 Bench Press (185/135)
10 Strict Pull-ups
10 Strict Handstand Push-ups
Move at a controlled pace through this workout.
Push it but keep your breathing and heart rate under control.
Gymnastics Conditioning
100 Meter Row
Max Unbroken Toes-to-Bar
Repeat until you’ve accumulated 100 toes-to-bar.
The 100M row should be at 100% effort.
12 Minute Time Cap
Conditioning
100 Double-unders
30 Push-ups
80 Double-unders
25 Push-ups
60 Double-unders
20 Push-ups
40 Double-unders
15 Push-ups
30 Double-unders
10 Push-ups
