Cycle: Strength + Base Endurance
Saturday, November 16, 2019
Gymnastics/Strength
15 Bar Muscle-ups
Time Cap 3.5 Minutes
-Rest 2.5 Minutes-
12-10-8-6
Dumbbell Strict Press*
20 Push-ups After Each Set
*Press both dumbbells at the same time
Rest at least 1.5 minutes between sets
Conditioning
6 Sets
3 Minutes On/3 Minutes Off
Damper on 1-2
Stroke Workout
The main focus of this workout is keeping a consistent and high stroke rate. Toward the end of each 3-minute set, it should be difficult to maintain the stroke rate. Next, be consistent with your pace.
