Cycle: Strength + Base Endurance
Week 1 of 8: Saturday
Weightlifting
Every 2 Minutes for 7 Rounds
2 Power Snatches
Start @ 50% of max and increase to a heavy set.
Strength
Every 2 Minutes for 6 Rounds
3 Push Jerks*
@ 65, 70, 73, 75, 78, 80%
*Off the rack
Gymnastics/Strength
20 Bar Muscle-ups
Time Cap 3.5 Minutes
-Rest 2.5 Minutes-
12-10-8-6
Dumbbell Strict Press*
20 Strict Pull-ups After Each Set
*Press both dumbbells at the same time
Rest at least 1.5 minutes between sets
Conditioning
Row Intervals
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.
