Thursday, may 18

Weightlifting:

1x [ 1 Power Clean + 3 Push Press + 2 Push Jerks ]

Every 1 min for 10 mins.

Athlete Instructions

Starting at 65% of your 1RM push press and increasing load each set, building to 83-85% 1RM.

Points of Performance

Normally we would consider push jerks a weightlifting piece, but the focus is on the push press which we look at as a power strength focus.

"Turing"

In 2 mins, for max reps:

18/13 Echo Bike Calories

max reps in remaining time Thrusters, 95/65 lbs

-- Rest 1 min --

In 2 mins, for max reps:

18/13 Echo Bike Calories

max reps in remaining time Thrusters, 115/75 lbs

-- Rest 1 min --

In 2 mins, for max reps:

18/13 Echo Bike Calories

max reps in remaining time Thrusters, 135/95 lbs

-- Rest 1 min --

In 2 mins, for max reps:

18/13 Echo Bike Calories

max reps in remaining time Thrusters, 155/105 lbs

Athlete Instructions

Primary Objective: Minimums for reps (Set 1: 10 reps, set 2: 7 reps, set 3: 5 reps, set 4: 3 reps).

Secondary Objective: Complete 5+ reps on final bar. Focus is on barbell conditioning and pushing the pace on the bike. The bike will take some push out of the legs so have that in mind before you pick up the barbell.

Stimulus: Anaerobic / Barbell Conditioning

RPE: 9/10

*Scaled options available on app or in class