Today we will focus on upper body strength and power with the Push Jerk. First we will build weight through 5 sets of three reps. Start with a moderate weight and continue to build to a heavy but doable set of 3. For the workout, try to bring it hard on the bike while you hold unbroken on the sets of 15-12-9 for the push jerk. You will add weight for the sets of 6-9-12. You will probably break in these sets, but keep your rest short. For weights, think Grace for the 15-12-9 and DT for the 6-9-12.
3-3-3-3-3 Push Jerk*
*Start moderate and build to heavy, but doable, set of 3.
Push Jerk (135/95)|(95/65)
Push Jerk (155/105)|(115/75)