Monday-

Hip Flexor stretch

Glute activation work

+

A. Front Squat, build to 1RM

B. Front Squat @ 85%, 1 x max reps

C1. Bicep Curls w/ BFR, 4 x 10-12, rest 30 sec

C2. DB Lying Tricep Extensions w/ BFR, 4 x 12-15, rest 60 sec

+

***Use BFR

Bike 3 min @ 36ish Kph **hold it through this week

2:00 min @ 50%

X 3

***Last one, take off the BFR and go for it and see what you can hold

A. 285. Same thing as back sqt stood 285 easy, got buried under 315

B. 7

C. 65#, 10 all the way

D. 70# 15 all the way

Got some weak biceps. Not very explosive

Bike

36 kph

36.7 kph

40.2 kph

No idea how I kept 39.2 for 6.