EMOM 12

1 Minute : Row 13/11 Calories
2 Minute : 8 Push-Ups + 12 Air Squats
3 Minute : 0:40 Plank Hold

Deadlift

6/5/4/3 @ 76+%, rest 3:00 between sets

Strict press

18-24 @ 78-88%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.

BikeErg

Maximal (steady) 20-minute effort for average watts/pace (FTP20)

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 20-minutes.

Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (20:00, split time 4:00)”

Damper setting. 3 – 5 range

Note. Since we’re now doing this test “fresh” (without doing the 5:00 max effort 1st) and you’ve had 8 weeks of training, you’re aiming to keep a faster pace than last time (1-3 sec/1000m).

Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try to not think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your cadence and push all the way through the last minute.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Deadlift 10-9-8-7-6-5-4-3-2-1 reps

10-15min easy pace bike (NOSE BREATHING)

E6MOM x 5-6
400-600m run (moderate pace, not too fast)

• easy bike recovery

10min easy pace bike (NOSE BREATHING)

TARGET PK1-2

-

Or easy pace run 30-60min

EMOM 30
1. Bike/row/ski calories
2. Round of Cindy
3. Rest

5x3 touch and go Power cleans
- rest about 2min between sets
- work up to heavy 3RM

For time
- 75 power snatches

♀ 55 lb
♂ 75 lb

Time cap 10 minutes

Compare to 240410.