Mon May 11

Train/Move
5 Sets:
2 Min Bike @ 90-95% of 20 Min Pace
1 Min Bike @ 105-110%
*No rest between sets, directly into:
3 Min Easy/Recovery Pace
THEN, 3 Sets:
2 Min Bike @ 90-95% of 20 Min Pace
1 Min Bike @ 105-110%

Warm-up
3 Min Calorie Machine
THEN, 2 Sets w/Dumbbell:
10 Goblet Squats
10 Goblet Reverse Lunges

Strength:
Back Squats: 5-10-5-10-5-20
5s @ 75%
10 @ 55-60%, 10 @ 50-55%
20 @ 45-50%

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Stimulus
Strength: Same pattern as the last couple of weeks but with more reps for the heavy sets and slightly higher percentages for the bigger sets (if possible)

Train/Move: lots of adjusting of pace here, a total of 9 intervals consisting of 3 mins each of varying intensities

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

Snatch : 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%

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

Snatch High Pull : 3x2 at 100% 1RM