In part 1, we have the test week of our 20 rep cycle.  Athletes should use the data they gathered last week to try for true 20 rep on the lift.  In part 2, The key today is going to be not getting too carried away with the first bike pace so that we have enough gas to push the pace through the meat of this "sandwich." While the first bike will help to set us up with time to complete the middle, we won't be able to hold on to a hard enough pace if we burn out before we get to the barbell.

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Time to complete work. Add 1s per rep not completed if time capped.

Calorie Bikes | Both of these bikes should take less than 4:00

Power Snatches | 1-3 sets for bigger sets

Toes to Bar | 1-2 sets across the workout today. :30 or less

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Break the bar
We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight. Verbal Cues: "Imagine you're trying to bend the bar in half with your hands." "Push outward against the bar as if you're trying to spread it apart." "Squeeze the bar as hard as you can and push outward with your hands."

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55/45 CALORIE BIKE

Reduce Reps
4:00 Time Cap
55/45 Calorie Row
50/40 Calorie Ski
50/40 Calorie Echo/Assault
800m Run
600m Air Run

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POWER SNATCHES

Reduce Loading
Reduce Reps (Ex. 8-8-8-7-6...)
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
Power Cleans

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TOES TO BAR

Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups

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In part 1, athletes should group up for the 20 rep.  Be sure athletes properly spot one another to ensure everyone is safe.

In part 2, if you need to start a second group, group 2 can start 4:00 behind the first.

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