Mon Apr 6

Train/Move
Baseline Test:
20 Min Fan Bike For Max Calories

Warm-up
2 Min Bike
THEN, 2 Sets:
10 Sots Press
10 Back Squats
*use PVC or empty bar

Strength
Back Squat: build to heavy 3 in 12 Min
THEN, 1 x 15 @ 50%

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Stimulus
Strength: build to a heavy set of 3 (80-90%) and then do one back-of set at 50% for 15 reps

Train/Move: find a pace you think you can maintain for 20 minutes and then get your mind into your happy place as you settle into a rhythm

Monday Weightlifting
Complex: Power Snatches, Hang Power Snatches, and Snatch Balances : 1 @ 43%, 1 @ 46%, 1 @ 49%

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

Power Clean + Clean + Jerk : 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%

Complex: Snatch High Pulls and Floating Snatch High Pulls : 4x1 at 100% 1RM