Tue Nov 4

Train/Move
Echo Bike Intervals
12 Mins @ 7-10 RPM lower than 10 Min Avg

Rest 1 Min

4 Sets: 15s Sprint, 45s Easy

Tuesday Gymnastics
Strict HSPU: Every 2.5 Mins x 4 Sets
@ 60% of max set

Warm-up
2 Sets:
10/8 Cal Echo Bike
8/8 Single Leg Glute Bridge
10/8 Cal Echo Bike
10 Banded Z-Press

Strength
Strict Overhead Press Negatives:
6 x 2 building

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Stimulus
Strength: Press/Push Press the bar up and then take 5s to lower to front rack at a steady pace. Focus is on bar path and shoulder + trunk stability. Aim for 60%+ of 1RM

Train/Move: Bike for 12 mins at a moderate pace before doing 4 sets of sprints with 45s of rest after each sprint