Strength Conditioning/Speed Training Cycle: Week 3 of 5, Friday

Strength
Tempo Front Squat
4 Sets of 6 Reps
4 Second Negative, Explode Up

Strength
Good Mornings
3 Sets of 12-15 Reps

Gymnastics
4 Rounds
10 Strict Pull-ups
15 Chest-to-Bar Pull-ups
Rest No More Than 2 Minutes Between Rounds.
Focus on Form, Not Speed

Conditioning
7 Minute AMRAP
6 Thrusters (135/95)
6 Box Jumps (30/24)

Bike
5 Minute Easy Bike
Then 3 Sets of
3 Rounds: 30 Second Sprint, 1:00 Tempo, 1:00 Easy
Rest 2 Between Sets

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