Mon May 25

Train/Move
RETEST: 20 Min Max Cal Bike

Primer:
1 Min Moderate Pace
30s Hard Pace
1 Min Easy Pace
Rest as needed, THEN:

GO FOR IT!

Warm-up
3 Min Cardio of Choice
THEN, 2 Sets:
10 Back Squats
10 Behind The Neck Presses
*use PVC or empty bar

Strength
Back Squats:
1-10-3-10-5-20
1 @ 85%, 10 @ 55-60%
3 @ 80%, 10 @ 53-58%
5 @ 75%, 20 @ 50-55%

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Stimulus
Strength: Follow a RPE scale if you do not have a 1RM to go off of, or always have 1-3 reps in reserve for the heavy lifts and 3-5 reps in the tank for the bigger sets

Train/Move: Re-testing our 20 Min Max Cal Bike. You have some numbers to go off of, now it’s a matter of keeping the pace at 5-10% faster than the last time you did this test

Monday Weightlifting
3 Muscle Snatch + 3 Overhead Squat : 1 @ 35%, 1 @ 40%, 1 @ 45%

Block Snatch : 2 @ 55%, 2 @ 65%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 85%

Power Clean + Push Press : 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%

Complex: Pause Snatch Deadlifts and Floating Snatch High Pulls : 1 @ 35%, 1 @ 40%, 1 @ 45%