Strength Conditioning/Speed Training Cycle: Week 5 of 5, Tuesday
Strength
Minutes 0-2: 4 Power Cleans + 2 Jerks @ 70%
Minutes 2-4: 3 Power Cleans + 2 Jerks @ 75%
Minutes 4-6: 2 Power Cleans + 2 Jerks @ 80%
Minutes 6-8: 2 Power Cleans + 1 Jerks @ 85%
Minutes 8-10: 1 Power Cleans + 1 Jerks @ 90%
Strength Conditioning
Min 0-3: 15 Deadlifts (225/155), 10 Burpee Box Jump Overs
Min 3-6: 12 Deadlifts (255/180), 8 Burpee Box Jump Overs (24/20)
Min 6-9: 9 Deadlifts (305/215), 6 Burpee Box Jump Overs (24/20)
Min 9-12: 6 Deadlifts (355/250), 4 Burpee Box Jump Overs (24/20)
Conditioning
3 Rounds
20 Wall Balls (20/14)
15 Calorie Bike
10 Handstand Push-ups
Conditioning
7 Minute AMRAP
20 GHD Sit-ups
20 Power Snatches (75/55)
Accessory
Strict Barbell Shoulder Press
4 Sets of 8-12 Reps
Arnold Press
4 Sets of 6-8 Reps
Bent-over Barbell Row
4 Sets of 8-12 Reps
