Gym Day:
Warm up on the bike
Drills in the aerobic room
Squats: 1×10 @ 135 Full ROM
3×8 @ 225, 285, and 315
Hang Cleans: 1×8 @ 135
2×8 @ 155
Leg Extension: 2×8 @ 190
Leg Curl: 2×8 @ 175
Lunges: 2×8 each leg @ body weight
Abs and back