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

Strength Conditioning
Every 1.5 Minutes for 7 Rounds
1 Clean & Jerk
Begin @ 70% & Increase To A Max Set For The Day

Strength
Tempo Back Squats
4 Sets of 5 Reps
5 Second Negative, Explode Up

Conditioning
50 Foot Slamball Bear Hug Carry (100/70)
50 Wall Balls (20/14)
-Rest 1.5 Minutes-
50 Foot Slamball Bear Hug Carry (100/70)
40 Wall Balls (20/14)
-Rest 1.5 Minutes-
50 Foot Slamball Bear Hug Carry (100/70)
30 Wall Balls (20/14)

Strength
Good Mornings
4 Sets of 8-12 Reps

Bike
4 Minutes Easy
12 Minute Tempo Hard (75-80%)*
2 Minutes Easy
*Keep a consistent pace.

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