Strength Conditioning/Speed Training Cycle: Week 3 of 5, Saturday
Prep
2 Rounds
Accumulate 1 Minute of Wall Facing Handstand Hold
Then 5 Complexes of:
1 Power Snatch
1 Hang Power Snatch
1 Drop Snatch
2 Tempo Overhead Squats (4 Second Negative)
Bar Weight (75/55)
Strength
15 Minutes to Work Up to a Max Snatch for the Day
Strength
Sumo Deadlifts
4 Sets of 5 Reps
As Heavy As Possible
Rest As Needed Between Sets
Conditioning
800 Meter Row
20 Power Cleans (135/95)
20 Box Jump Overs (24/20)
20 Air Squats
20 Russian Kettlebell Swings (70/53)
600 Meter Ski Erg
15 Power Cleans (135/95)
15 Box Jump Overs (24/20)
15 Air Squats
15 Russian Kettlebell Swings (70/53)
400 Meter Row
10 Power Cleans (135/95)
10 Box Jump Overs (24/20)
10 Air Squats
10 Russian Kettlebell Swings
300 Meter Ski Erg
5 Power Cleans (135/95)
5 Box Jump Overs (24/20)
5 Air Squats
5 Russian Kettlebell Swings (70/53)
