Strength Conditioning/Speed Training Cycle: Week 2 of 5, Monday

Strength
Work up to a 3-rep max front squat

Strength Conditioning
3 Rounds
10 Alternating Back Rack Lunges
8 Tempo Goblet Squats (5 Second Negative)
Rest 2 Minutes Between Sets
As Heavy As Possible

Conditioning
3 Rounds
10 Thrusters (135/95)
60 Double-unders

Bike
3 Sets of
30 Seconds Hard
1:30 Tempo
1 Minute Easy Recovery
Rest 4 Minutes (after the 3 sets are completed) & Repeat

 

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