Base Endurance + Strength: Week 1, Tuesday
Prep
15 Minute Easy Bike
Strength
Clean Pulls
5 Sets Of 4 Reps @ 110% Of Max Clean
Strength Endurance
5 Rounds Of 7 Hang Clean & Jerks @ 50% Of Max
Rest 1 Minute Between Rounds
Strength
Back Squat
4 Sets Of 8 Reps @ 65% Of Monday’s 4-Rep Max
Strength Endurance
4 Rounds
6 Strict Presses + 10 Push Jerk
@ 40% Of Max Clean & Jerk
Rest 1.5 Minutes Between Sets
Strength*
12 Alternating Kettlebell Arnold Press +
6 Weighted Ring Dips
4 Sets; Rest As Needed Between Sets
*As Heavy As Possible While Maintaining Good Form
Row
5 Sets Of:
4 Minutes On/2 Minutes Off
Tempo Pace; Damper On 2
