Strength Conditioning/Speed Training Cycle: Week 4 of 5, Monday
Prep
2 Rounds
1 Minute Ring Plank Hold
3 Complexes of: 1 High Pull 1 Mid Hang Power Clean 1 Push Press 1 Push Jerk (95/65)
Strength
Work up to a 2-rep Max Pause Front Squat
Strength Conditioning
8 Deadlifts
6 Hang Power Cleans
4 Shoulder-to-Overhead
Rest 1.5 Minutes Between Sets
Start @ 70% of Max Clean & Jerk & Increase to a Heavy Complex
Conditioning
3 Rounds
15/12 Calorie Row
25′ Handstand Walk
3 Squat Cleans (205/145)
Bike + Ski Erg
Calories
Round 1: 25 + 25
Round 2: 20 + 20
Round 3: 15 + 15
Round 4: 10 + 10
Round 5: 15 + 15
Round 6: 20 + 20
Round 7: 25 + 25
Work:Rest 3:1 (Based on total time bike + SkiErg)
Accessory
3 Rounds
20 Back Hypers + 30 Second GHD Back Hyper Hold
Rest no more than 2 minutes between rounds.
