Strength Conditioning/Speed Training Cycle: Week 1 of 5, Tuesday
Strength/Strength Conditioning
Every 2 Minutes for 4 Rounds
1 Power Clean + 3 Push Press
Start at 65% and increase to a heavy set
-Rest 3 Minutes-
Every 2 Minutes for 5 Rounds
1 Full Clean, 1 Front Squat, 1 Jerk
Continue from part 1 and increase to a heavy set
-Rest 3 Minutes-
4 Rounds
10 Tempo Kettlebell Front Rack Squats*
8 Strict Kettlebell Presses
Rest 1.5 Minutes Between Rounds
As Heavy As Possible
*4 Second Negative, Explode Up
Conditioning
8 Rounds
15/12 Calorie Row
20 Wall Balls (20/14)
Rest 1 Minute Between Rounds
Strength
Bench Press
4 Sets of 8-12 Reps
Bent-over Barbell Back Row
4 Sets of 4-6 Reps
Strict Pull-ups
Max Reps in 2.5 Minutes
