Friday June 24

Speed strength day
Warm up well
Circuit #1
max out treadmill
5 sets with 1 min rest
10 sec quick feet line touches
185lb squat cleans x6
Run as long as you can on the treadmill

Circuit #2
Repeat x 3
70 lb KB or DB snatches x 8 each arm
185lb bent over rows x 10
10 heavy as possible DB military
20 ball slams

Circuit #3
5 rounds of 96s 30 sec rest
24 times each of the following
Squats
Jumping squads
Lunges
Split squads

"PAIN IS TEMPORARY. IT MAY LAST A MINUTE, OR AN HOUR, OR A DAY, OR A YEAR, BUT EVENTUALLY IT WILL SUBSIDE AND SOMETHING ELSE TAKES IT'S PLACE. IF I QUIT HOWEVER, IT LASTS FOREVER." lance Armstrong