Cycle: Strength + Base Endurance
Week 5 of 8: Saturday
Weightlifting
Every 2 Minutes for 6 Rounds
1 Full Snatch
Start at 65% of Max & Increase to a Heavy Single
Weightlifting
Every 2 Minutes for 6 Rounds
2 Power Cleans + 1 Jerk
Start @ 65% of Max & Increase to Max 85%
Strength
Every 2 Minutes for 5 Rounds
3 Push Jerks*
@ 70, 73, 75, 78, 80%
*Based off clean & jerk/Off the rack
Gymnastics
15 Ring Muscle-ups
20 Handstand Push-ups
10 Ring Muscle-ups
20 Handstand Push-ups
10 Minute Time Cap
Strength/Hypertrophy
4 Supersets
Bent-Over Back Row
Close Grip Bench Press
6-12 Reps of Each
Rest as needed between sets
Conditioning
7 Sets
3 Minutes On/1.5 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 21 Minutes
Total Workout Time: 30 Minutes
