Strength Conditioning/Speed Training Cycle: Week 1 of 5, Saturday
Gymnastics
3 Rounds
50 Foot Handstand Walk
20 Barbell Thrusters (45/35)
Move at a steady pace through this workout.
Strength Conditioning
2 Squat Cleans (225/155)
2 Bar Muscle-up
2 Squat Cleans (235/165)
3 Bar Muscle-ups
2 Squat Cleans (245/170)
4 Bar Muscle-ups
2 Squat Cleans (255/180)
5 Bar Muscle-ups
2 Squat Clean (245/170)
4 Bar Muscle-ups
2 Squat Cleans (235/165)
3 Bar Muscle-ups
2 Squat Cleans (225/155)
2 Bar Muscle-up
Use one bar. Quickly change the weights (by yourself) and go.
Conditioning
3 Rounds
12 Burpee Box Jumps (24/20)
400 Meter Run
Rest 1 Minute Between Rounds
Bike
35 Minute Easy
