Cycle: Strength + Base Endurance
Week 4 of 8: Tuesday

Weightlifting
Every 2 Minutes for 5 Rounds
2 Power Cleans + 2 Jerks
@ 75, 78, 80, 83, 83%

Strength/Hypertrophy
3 Sets
Barbell Bench Press Drop Set
6-8 Reps
+2 Drop Sets 8-12 Reps
Superset w/ 8-10 Weighted Pull-ups

3 Rounds
Not For Time
10 Alternating Dumbbell Push Press
5 Wall Walks w/ 5 Second Pause at Wall After Each Rep

Conditioning
Row: Force Workout
10 Sets
30 Seconds On/1 Minute Off*
*After Your Fifth Set, Rest 3 Minutes Instead of 1
Damper on 7
Force workouts are intended to improve the strength of your pulls. Focus on keeping your pace as fast as possible while maintaining a stroke rate that’s fairly low – under 25 is suggested. To do this, focus on generating as much force as possible on every pull.

 

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