The Factory Strength and Conditioning – Strength & Conditioning
Back Squat (4 sets x 5 reps @ 70%)
-Rest 2:30 between rounds-
Power Snatch (3 sets x 10 reps @ 43/30–52/35–62/43)
Barbell cycling
-these are all touch n go reps
-scale appropriately for you to get 10 reps unbroken every time.
-you should be feel in control but under fatigue
Deadlift (4×10 @ 60,65,70,70%)
All reps are unbroken
Do 5 tall box jumps after each set
Don’t fall
Abs of steel (A lot )
100 alt v ups
80 sit ups
60 crunches
40 standing oblique crunches w/KB
20 hanging alt oblique crunches w/DB
