Cycle: Strength + Base Endurance
Week 1 of 8: Tuesday
Every 2.5 Minutes for 6 Rounds
2 Mid Hang Clean Grip High Pulls
1 Mid Hang Muscle Clean
3 Strict Presses
3 Push Presses
Select weight by feel. Increase each round, if possible.
4 Sets
6-12 Barbell Bench Press
6-12 Weighted Chin-ups
Rest at least 1.5 minutes between sets.
Increase weight each round, if possible.
4 Sets
6-12 Strict Handstand Push-ups
20 Explosive Bent-over Barbell Rows
Rest at least 1.5 minutes between sets.
Row Intervals
Stroke Workout
10 Sets
1.5 Minutes On/2 Minutes Off
Damper on 2
The main focus of this workout is keeping a consistent and high stroke rate. Toward the end of each 1.5-minute set, it should be difficult to maintain the stroke rate. Next, be consistent with your pace – the exact pace does not matter though.
