Fitness:
Mobility: Tall Kneeling Hip CARs: 4s x 3 per side, rest 30s. *Move from flat ground to an elevated surface.
A. Front Foot Elevated Split Squat: 5 x 5
B. 4 Rounds: 45 sec work, 15 sec rest
Max reps for each set, you don't have to go unbroken.
M1. Deadlift (60/40kg)
M2. Sit Ups
M3. Goblet Squat (22.5/15kg)
M4. Lateral Barbell Burpee
Performance:
A. Front Squat: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M
B. 4 Rounds: 15 sec work, 45 sec rest
Max reps for each set, you don't have to go unbroken.
M1. Deadlift (100/70kg)
M2. alt. Pistols
M3. Hang Power Clean (70/45kg)
M4. Lateral Barbell Burpee
Sweat:
Week 3 of C2 Bike Progressions:
Prep:
5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant 1000m pace (nose breathing only)
Main
15 min C2 Bike @ 91-96% of 20 min average from Week 1 (for the final minute push to a max effort)
5-minute easy spin recovery
Repeat first 15 minutes
Immediately into:
Post:
5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)
Weightlifting:
A. Barbell Yoga
3 Rounds in 10 minutes
10 Duck Walks (both forward and back. If your mobility is poor use a lighter barbell or PVC).
8 Hook Grip Front Squats
6 Front Rack Sots Press
(15 - 30 min)
B. Power Clean + Jerk + Squat Clean: 6s x (1+1+1) x 50%, 60%, 70%, 70%, 70%, 70% of Clean & Jerk 1RM. (OT2.5M)
(35 - 45 min)
C. Front Squat: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M
*If you completed this in class do 5s x 3r moderate weight of a behind the Neck Jerk in Split
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