Cycle: Strength + Base Endurance
Week 2 of 8: Tuesday
Every 2 Minutes for 6 Rounds
1 Power Clean
2 Push Press
Select starting weight by feel. Increase each round, if possible.
4 Sets
4-6 Close Grip Barbell Bench Press
10-14 Dumbbell Bench Press
Rest at least 1.5 minutes between sets.
Not For Time
50 Strict Weighted Pull-ups
50 Strict Handstand Push-ups
50 Close Grip Bent-over Barbell Rows
Row Intervals
Stroke Workout
8 Rounds
2.5 Minutes On/2 Minutes Off
Damper on 3
The main focus of this workout is keeping a consistent and high stroke rate. Toward the end of each 2.5-minute set, it should be difficult to maintain the stroke rate. Next, aim to keep a challenging but consistent pace.
