A. Snatch from Blocks (1"" BELOW knee); 3 reps x 2 sets @ 70%, 2 reps x 2 sets @ 75%; 3 singles @ tough load (you choose weight); rest 2-3min bw sets
I ignored the percentages, again, and will keep doing so. My left shoulder didn't feel bad during these, but it didn't feel great. Also, I don't like snatching from blocks
2 sets of 3 - 135lbs
2 sets of 2 - 150lbs
3 singles - 165lbs, 170lbs (f), 170lbs
B. Back Squat; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets
225lbs for 8, 245lbs for 8, 280lbs for 6, 300lbs for 6
Every 6 min x 4 sets:
Bike 3 min @ 30 min Pace
Bike 45 sec @ 10 min Pace
Bike 15 sec @ Hard Finish Effort
Easy spin on bike during rest break
Wasn't sure how to pace this with a C2 bike. The 3min at a 30min pace was at 2:20/1k, the 45 seconds at the 10min pace was at 1:50/1k, and the 15 second sprint was at 1:35-1:38/1k
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