Mon Apr 13

Train/Move

Echo Bike Intervals:
3 Min @ 20 Min Pace
1 Min Rest
2 Min @ 1-2 RPM faster
1 Min Rest
2 Min @ 3+ RPM faster
4 Min Rest, Repeat

Warm-up
3 Min Bike
THEN, 2 Sets:
10 DB Goblet Squats
10 DB Reverse Lunges
10 DB Glute Bridges

Strength
Build to a 20RM Back Squat
Then: 2 x 3 @ 70% of 1RM

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Stimulus
Strength: build in sets of 8-12 reps to get a “feel” for what would be a heavy weight for 20 unbroken reps. Focus on balanced feet, a strong midline, breathing well, and maintaining range of motion. Follow up with two sets of three reps at 70% of your 1RM

Train/Move: Based on your 20 minute test, follow the protocols and do two full rounds (each round is 9 minutes)

Monday Weightlifting
Power Snatch + Hang Snatch : 1 @ 50%, 1 @ 55%, 1 @ 60%

Snatch + Hang Snatch : 1 @ 50%, 1 @ 60%, 1 @ 70%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 75%, 1 @ 80%

Power Clean + Split Jerk : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%

Complex: Snatch High Pulls and Floating Snatch High Pulls : 3x1 at 105% 1RM