Mon May 4

Train/Move
Echo Bike Intervals:
12 Mins @ 20 Min Pace minus 3rpm

Rest 1.5 Mins

8 Mins Building from 80-115% of 20 Min Pace

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

Strength
Back Squats Every 2.5 Min x 6:
3-10-3-10-3-20:
3s @ 75-80%
10 @ 53-58%, 10 @ 48-53%
20 @ 42-47%

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Stimulus
Strength: the sets of 3 are at the same weight, somewhere between 75 and 80%, the sets of 10 decrease in weight and a further decrease for the set of 20

Train/Move: Bike intervals based on your average RPM of your 20 minute bike test. If you have not yet done the test, do it today and we have an average speed going forward

Monday Weightlifting
Complex: Power Snatches, Hang Snatches, and Snatch Balances : 1 @ 40%, 1 @ 43%, 1 @ 46%

Snatch + Hang Snatch : 1 @ 53%, 1 @ 63%, 1 @ 73%, 1 @ 78%, 1 @ 83%, 1 @ 88%, 1 @ 88%, 1 @ 88%

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

Complex: Snatch High Pulls and Floating Snatch High Pulls : 3x1 at 100% 1RM