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02 - Power

Mon Tues Wed Thu Fri Sat Sun
Week 1





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 4 x 375m MAC35 on race gearing -2", RG, RG+2, RG+4 Squats, Power cleans, benchpress, chins 4 x 500m MAC35 r/l 100 on race gearing -2", RG, RG+2, RG+4 Power
Skills – OD&D Skills – OD&D react
Week 2





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 4 x 250m MAC35 r/l 100 on race gearing -2", RG, RG+2, RG+4 Squats, Power cleans, benchpress, chins 4 x 200m MAC35 on race gearing -2", RG, RG+2, RG+4 Power-Capacity
Skills – OD&D – Seated attack from behind Skills – "The Emily"
Week 3





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 4 x 250m MAC35 on race gearing -2", RG, RG+2, RG+4 Squats, Power cleans, benchpress, chins 4 x 200m MAC35 on race gearing -2", RG, RG+2, RG+4 Power-Capacity
Skills – Dive Bomb & counter Skills – Hook & Drop