Strength Cycle: Cycle 3 – Week 2 of 5
10 Power Cleans – L: 145/95; Spl: 195/125; S: 225/155
Row 500/400m or Bike 1000/800m or 100 Double Unders
8 Power Cleans
Row 400/350m or Bike 800/700m or 80 Double Unders
6 Power Cleans
Row 300/250m or Bike 600/500m or 60 Double Unders
4 Power Cleans
Row 200/150m or Bike 400/300m or 40 Double Unders
2 Power Cleans
Row 100/100m or Bike 200/200m or 20 Double Unders
*Cap = 14min. HEAVY Power Cleans but you should feel confident that you can hit a single, take a couple breaths, then knock out another single.
L: 8; Spl: 12; S: 16 Burpees (S: Over Bar)
8 Push Jerk – L: 115/75; Spl: 175/115; S: 205/135
*Shoot for 90sec of work and 15-30sec of rest. Those legs & lungs are gonna be burning. Don’t turn the Jerk into a Push Press. You’ll need to save your triceps as the Burpees accumulate.