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

Prep
2 Rounds
Accumulate 1 Minute Hollow Position Hold
20 Ring Rows

Strength
Front Squat
10 Reps @ 65%
8 Reps @ 67%
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
Rest No More Than 2 Minutes Between Sets
% Based Off of Last Monday’s 2-rep Max Front Squat

Strength Conditioning
4 Rounds Not For Time
10 Slamball Good Mornings
8 Tempo Overhead Squats (4-second Negative)
Move at a steady/controlled pace through the 4 rounds.
As heavy as possible. You may increase weight every round.

Conditioning
4 Rounds
5 Ring Muscle-ups
15 Russian Kettlebell Swings (70/53)
50 Double-unders

Row/SkiErg
2 Rounds of
Row: 2 Rounds of: 15 Calories Hard/10 Calories Tempo/10 Calories Recovery Pace
-Rest 2 Minutes-
SkiErg: 2 Rounds of: 15 Calories Hard/10 Calories Tempo/10 Calories Recovery Pace
-Rest 2 Minutes-

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