Cool down - Zwift Classic course

Zwift - Triple Flat Loops in Watopia

Zwift - Constant Wattage on Douce France in France

Weight Training - POWER + FULL BODY

ACTIVE RECOVERY

POWER + FULL BODY

## WARM-UP (12 minutes)
- Airdyne: 8 min easy
- Leg Swings: 10 per leg
- Band Pull-Aparts: 15 reps
- Jump Squats: 10 reps
- Empty Bar Hang Clean: 10 reps

## STRENGTH/POWER
**A. Power Clean**
- 5 sets × 3 reps @ moderate weight
- Focus: Speed and technique
- Rest: 2 min between sets
95,115,135,135,135,135,135

**B. Push Press**
- 4 sets × 6 reps @ 95-115 lbs
- Rest: 90 sec between sets
95,95,95,95

**C. Step-Ups (holding DBs)**
- 3 sets × 8 reps per leg @ 35-40 lb DBs
- Rest: 60 sec between sets

**D. Pull-Ups (Explosive Day)**
- 4 sets × 3-4 reps (fast pull, controlled descent)
- Rest: 90 sec between sets

## CONDITIONING FINISHER: 6-Min EMOM
- 12 Cal Airdyne
- 15 Sit-Ups

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John Durocher

Weight Training - POWER + FULL BODY

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Cool down - Zwift Classic course

Zwift - Triple Flat Loops in Watopia

Zwift - Constant Wattage on Douce France in France

Weight Training - POWER + FULL BODY

ACTIVE RECOVERY

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