Recover, Lift, Practice

Workout 1: Recovery

0.35mi warmup in ~3:00

1.25mi in 8:15

5mi biking in 14:30 (level 8)

15 minutes stretching

Workout 2: Maintenance Lift

5 deadlift 40kg, 5 hang clean 40kg

4 squat clean and split jerk 50kg

4 squat clean and split jerk 60kg

2 clean and split jerk 70kg

5 deadlift 80kg

5 deadlift 90kg

2x(3 deadlift to 2 clean and jerk) at 60kg

Power clean to 3 front squats to jerk 60kg

3x8 incline bench press 95lb

3x25 incline situp

2x10 pushups at +45lb

Practice:

2x(50-50yd, 15 burpees throw for 60 seconds)

3x(40-40yd, 10 dive bombers, throw for 60 seconds)

5x(30-30yd, 10 burpees, throw for 60 seconds)

7x(20-20yd, 10 pushups, throw for 60 seconds)