Monday-

Hip Flexor stretch

Glute activation work

+

A. High Hang Snatch w/ 2 sec pause in catch position, build to 1RM in 12 min

B. Squat Snatch, 1/60 sec @ 85-95% of A for 8 reps

C. Deadlift @ 235#, 20 TnG, 10, 10, 10, rest 3 min b/w sets

+

Bike 3 min @ 6 min TT pace **don’t go out to hot on first one

2:30 min @ 50%

X 3

A. 165

B 145 done

C. Went for some C&J... Dropped my warm up set on my left ear/ side of my face... Gave myself a nice bruise and cauliflower ear... Decided that was my que to stop. Bar just slipped out of my finger as I drove up, ended up pushing it against my face. SMH. Some days I wonder why.

Bike. Done

Round 1 solid on pace

Round 2 solid on pace

Round 3... Better? Lol! Minute 1 was around 38.8-39.7 kph goal is 39.2

Minute 2 crushed me. I was around 37.0 just couldn't really get it going.

Minute 3 I stood off the seat and used my weight to help get the pedals going and got it back up to 39.2- 39.8. Not sure if that's cheating or not. Lol!