Cycle: Strength + Base Endurance
Week 2 of 8: Saturday

Weightlifting
Every 2 Minutes for 8 Rounds
1 Clean & Jerk
Start @ 60% of max and increase to a heavy set.

Strength
Every 2 Minutes for 6 Rounds
2 Push Jerks*
@ 70, 73, 75, 78, 80, 83%
*Off the rack

4 Rounds
Alternating Dumbbell Strict Press + Bent Over Kettlebell Row
10, 8, 6, 6

Gymnastics
3 Rounds
5 Ring Muscle-ups
30 Second Wall Facing Handstand Hold

Row Intervals
Stroke Workout
8 Minutes On/6 Minutes Off
6 Minutes On/4 Minutes Off
4 Minutes On/2 Minutes Off
2 Minutes On
Damper on 2
The main focus of this workout is keeping a consistent and high stroke rate. Toward the end of each set, it should be difficult to maintain the stroke rate. Next, aim to keep a challenging but consistent pace.

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