AM
Assault Bike Intervals:
90seconds @9/10RPE x4sets
rest 2mins between.
= Average/max RPM, Average Watts
1. 78/80, 612
2. 78/80, 610
3. 78/80, 611
4. 78/80, 618
FT:
150 DU = UB
50 Med ball GHDSU @14# = 35/15
150 DU = UB
= 5.32
PM
Weightlifting
A. Snatch up to a heavy for the day within 6 attempts = 113
B. EMOM 8 3reps @70% Snatch. = 80kg no misses.
C. Light Snatch Balance 5×3 = 60 all
D. Power Clean & Power Jerk up to a heavy for the day within 6 attempts = 128
D1. Then 2×1.1 @90% = 115
D2. 2×2@80% = 102.5
E. Max rep Power Jerk at 100kgs = 13
shorunke 