Dropping the hammer

In cycling, "dropping the hammer" refers to cranking up the power output for an extended period of time. I realized today that I only have 5 more weeks of class.... so it's time to drop the hammer academically and finish strong for the semester. 3...2...1... GO!

Workout:

4 "Full" Cleans at 60% 1rm (#115) on the minute for 5 minutes - It's hard to force myself to do a full clean when I can power clean it so easily.

Rest 5 mins

30s on, 30s rest of knees to elbows for 4 minutes

7,6,7,and 6 reps. Yep, still hate how much those work my lats and abs....

Intervals:

2 x 10 min. w/ 5 min recovery: 2.89 miles and 2.84 miles ,

2 x 2 min. w/ 1 min recovery: 0.66 miles and 0.67 miles