BikeErg intervals

4 Sets of :

6:00 @ 105 - 115%FTP20

• Recovery 6:00 -

Snatch DL + Hang Snatch

2 x 2 @ 65%
2 x 2 @ 70-75%
3 x 1@ 80-85%

WEIGHTLIFTING

2-position Hang Squat Snatch (above/below the knee). Touch and go reps. (3/3) 

Every 60-90sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@ RPE 4 (2-4 reps in the tank)

Not all out efforts. Speed under the bar!
Target: add 2,5-5% compared to last week.

Active recovery: jog, walk, foam roll, stretch.
Post your recovery method for comments and ideas for others.

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @55-75%

AMRAP 20
400m Run
Max set of Strict Pull-Ups
Max set of Strict Ring Dips

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk @ 100/70kg

Scale weight to a moderate load to ensure proper mechanics.

Daily video: https://vimeo.com/780862874

5 x E2,5MOM
5 deficit deadlift
- leave 2-3 reps in the tank

5x10 Bench or floor press

AMRAP 8

12 Alt. pistol
9 T2B
6 HSPU
3 Bar MU