Weight Training - Power Day

Zwift - Flat Out Fast in Watopia

Lower Body Weight Training

Conditioning - intervals

Warm Up

MAIN WORK: POWER COMPLEX
**5 Rounds For Quality 
- 5 Power Cleans 
- 5 Front Squats 
- 5 Push Press @
- Rest 2-3 minutes

95lbs, 95lbs, 115lbs, 115lbs, 115lbs

**Focus:**
- Explosive pulls on cleans
- Fast catch position
- Powerful drive on push press
- Quality reps, not speed

## ACCESSORY WORK
**A. KB Swings**
- 4 sets × 15 reps @ 53lb KB
- Rest: 90 sec
- Focus: explosive hip drive

**B.  Broad Jumps
- 4 sets × 5 reps
- Rest: 90 sec
- Focus: maximal power output

## FINISHER
**Farmers Carry**
- 3 sets × 90 seconds @ 106 lbs (2×53lb KBs)
- Rest: 90 sec

## CORE CIRCUIT (2 Rounds)
- Hollow Rock: 20 seconds
- Dead Bug: 10 reps per side
- Plank: 45 seconds
- Rest: 60 sec

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John Durocher

MAIN WORK: POWER COMPLEX

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Weight Training - Power Day

Zwift - Flat Out Fast in Watopia

Lower Body Weight Training

Conditioning - intervals

Warm Up

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