Threshold Training Cycle: Week 7 of 10, Friday

Strength Conditioning
5 Rounds
1 Complex of*:
1 Power Clean
3 Thrusters
1 Jerk
Rest 1.5 Minutes Between Rounds
*@ 60-65% of Max Clean & Jerk
Do not drop the bar once you begin a complex

Strength
Sumo Deadlift
Work up at a 3-rep Max

Conditioning
2 Rounds
40 Russian Kettlebell Swings (70/53)
30 Dumbbell Strict Presses (50/35)
20 Deadlifts @ 60% of Today’s 3-rep Max Sumo
Rest 1 Minute Between Rounds

Bike
5 Rounds of:
30 Seconds Hard
2 Minute Tempo
2 Minute Easy
3 Minute Easy Warm-up & Cool Down

 

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