Gym session:
Warm up on the bike and drills in the aerobic room.
Hang cleans 8X 135, 6x 155, 4x 155
Squats: 10x 135 (smooth, deep ROM), 8x 285, 6x 315, 4x 345
Split squats: 10x 135 each leg
Leg extension: 2x10x190
Leg Curl: 2x10x170
Abs and lower back