Strength Conditioning/Speed Training Cycle: Week 4 of 5, Friday
Strength Conditioning
20 Back Squats @ 50%
10 Box Jumps (30/24)
5 Power Snatches @ 60-65%
-Rest 3 Minutes-
16 Back Squats @ 55%
8 Box Jumps (30/24)
5 Power Snatches @ 60-65%
-Rest 2.5 Minutes-
12 Back Squats @ 60%
6 Box Jumps (30/24)
5 Power Snatches @ 60-65%
-Rest 2 Minutes-
8 Back Squat @ 65%
4 Box Jumps (30/24)
5 Power Snatches @ 60-65%
Gymnastics
Every 2 Minutes for 5 Rounds
4 Strict Chest-to-Bar Pull-ups
6 Kipping Chest-to-Bar Pull-ups
8 Butterfly Chest-to-Bar Pull-ups
Row
800 Meters x 6
Work:Rest 2:1
Accessory
Reverse Hypers
4 x 12 Reps
