Mon Apr 27

Train/Move
Fan Bike Intervals:
8 Min @ 20 Min Pace
Rest 4 Min
8 Min @ 20 Min Pace
Rest 1 Min
2 Sets, 3 Min Rest Between:
3 Min Building from 90% - 110% of 20 Min Pace

Warm-up
2 Min Cardio of Choice
THEN, 2 Sets:
10 DB Reverse Lunges
10 Goblet Squats
10 DB Glute Bridges

Strength
3 x 5 Back Squats @ 60%

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Stimulus
Strength: Deload week, focus on positions and this should feel like a warm-up. Go slow, add pauses, work on technique

Train/Move: You can choose to do a 20 minute test on any machine you are comfortable pushing effort on. Then use average paces for future workouts.

Complex: Power Snatches, Hang Snatches, and Snatch Balances : 1 @ 40%, 1 @ 45%, 1 @ 50%

Snatch + 2 Hang Snatch : 1 @ 50%, 1 @ 60%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 85%, 1 @ 85%

Clean + 2 Jerk : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%

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