Weight Training - Power Day

Zwift - Flat Out Fast in Watopia

Lower Body Weight Training

Conditioning - intervals

Warm Up

POWER DAY

## WARM-UP
- Arc Trainer or Row: 10 min easy
- Dynamic Stretches:
  - Leg Swings: 10 per leg (front/back, side/side)
  - Arm Circles: 10 forward, 10 backward
  - World’s Greatest Stretch: 3 per side
- Movement Prep:
  - Empty Bar Power Cleans: 10 reps
  - Empty Bar Front Squats: 10 reps
  - Empty Bar Push Press: 10 reps
  - Air Squats: 15 reps

## STRENGTH/POWER
**A. Power Complex**
- 5 rounds @ 125-135 lbs
- Each round: 5 Power Cleans + 5 Front Squats + 5 Push Press
- Rest: 2-3 min between rounds
- Focus: Speed and explosiveness
95lbs, 115bs, 125, 125, 125

**B. Kettlebell Swings**
- 4 sets × 15 reps @ 72 lb KB
- Rest: 90 sec
- Focus: Hip pop, explosive lockout
15, 15, 15, 15

**C. Broad Jumps**
- 4 sets × 5 jumps
- Rest: 90 sec
- Focus: Maximum distance, stick landings 
✔️✔️✔️✔️

## FINISHER
**D. Farmers Carry**
- 3 sets × 60 seconds @ 72 lb KB per hand (144 lbs total)
- Rest: 90 sec
✔️✔️ ✔️

## NOTES
- Power work after recovery day
- Focus on explosive movement quality

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John Durocher

Weight Training - Power Day

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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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