Strength Cycle Week 11 Day 5

Dynamic warmup (10 min)

Strength

Clean -  work up to a heavy 5x2

Deadlift - work up to a heavy 4x3

DB Single Arm Press - 3x6 each arm; moderate

DB Shrug - 4x10 with at least 50# per arm

Reverse Hyperextension - 3x8

Plyos

High Jump - 2x10; rest as needed between sets on all

Broad Jump - 2x8

Clapping Push-Ups  - 2x10

Iron Mikes - 2x20

Cardio

3x300m Shuttle Sprints - 1:1 work/rest ratio(1 min to run, you get a 1 min rest)

Static stretch (10-20 min)


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