Strength Cycle: Cycle 1 – Week 4 of 7
Min 1) 1 Deadlift
Min 2) 8 L: Burpee Broad Jump; Spl/S: Burpee Box Jump
Min 3) L: Attempt sets of DU; Spl/S: Attempt sets of Triple Unders
*The deadlift is heavier than last week, and the burpee work is more complex. We cap it off with attempts are more complex jump rope work.
15 Hang Power Cleans – L: 95/65; Spl: 135/95; S: 165/115
L: 9; Spl: 12; S: 15 T2B
Run 400m or Row 500/400m or Bike 1100/900m
*Hip opening & hip closing, a wonderful combination to develop power. We should see sub-10min from plenty of people, even with these heavier weights.
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