The final stage of our strength cycle will see us developing our strength endurance (activities which require a relatively long duration of muscle tension with minimal decrease in efficiency) and stamina (the ability to sustain prolonged physical or mental effort) both at the muscular and cardiovascular level. During the next few weeks you will see lots of interval work, heavy loads during a 'met-con' enviroment and higher rep strict gymnastics. It will be a tough few weeks, but you will be more awesome for it!
WORKOUT OF THE DAY
3 rounds, each round for time, of:
4 Jerks (85/60 kg)
5 Front Squats (85/60 kg)
6 Power Cleans (85/60 kg)
- Rest 3 minutes between rounds -
* Time cap: 35 minutes
Reps: If a round is taking you more than 8 minutes, modify the reps of the gymnastics movements. Begin by dropping ALL gymnastic movements by 10 reps e.g. 30 Pull-ups, 40 Push-ups, 50 Sit-ups. If a round still takes longer than 8 minutes, drop each movement by another 10 reps and so on.
Load: If you need to modify the load keep it to around 80% of your 1RM clean & jerk.
Movements: Substitute rope rows for pull-ups and incline push-ups for strict push-ups.