Cycle: Strength + Base Endurance
Week 4 of 8: Saturday
Weightlifting
Part 1
Every 2 Minutes for 6 Rounds
Complex: 1 Power Clean + 1 Power Position Power Clean + 1 Jerk
@ 60-85% of Max Clean & Jerk
Part 2
Every 2 Minutes for 5 Rounds
Increasing Weight From Part 1
1 Power Clean
Increase to Max 95% of Max Clean & Jerk
Gymnastics/Strength
4 Sets
5 Bar Muscle-ups
6-8 Strict Barbell Shoulder Presses
10-20 Pull-ups
Rest as needed b/w sets.
4 Sets
10-15 Strict Handstand Push-ups
8-12 Bent-Over Barbell Rows
Rest as needed b/w sets.
Conditioning
Row
15 Minute Tempo Row
Row at a hard but controlled pace. Think of this as a 7 of 10 perceived effort pace.
