June 13-18

Mon Swim

2100 yards in 41:52

Wed
Bike 60' / Run 20'
https://www.trainerroad.com/cycling/workouts/107130-rubicon-2

A1. Press @ 20X2, 4 x 8-10, rest 60 sec 75,85,95,100

A2. Back Squat @ 33X1, 4 x 6-8 reps, rest 2 min 165,175,185,200

B1. Supinated Grip Pull Ups @ 20X2, 3 x 2-4, rest 60 sec ok

B2. Lateral Crossover Step Ups, 3 x 10/side, rest 2 min ok

C. FLR on Rings, 3 x 45-60 sec ok

Thursday

5 min Bike Warm Up building in speed to high aerobic effort, not max effort

+

3 x 10 sec MAX EFFORT sprint, rest 2 min

6 min Bike Test

**avg Watts, avg Speed, Max Cals

Rest to full recovery

4 sets

2 min @ avg speed from test

5 Burpees

5 Box Jumps, 24” step down

Rest 90 sec b/w sets

Fri
Run 60'
15@Easy
8x......
2'@Z2
2'@ 15 seconds slower than Z4
1'@Z1
Cool down 5'
6.2 miles in 60 min. 9:41 pace. Heat whipped me early on.

May 30-June 4

Race Week

Tuesday

Swim 2100

WU: 200

MS: 3 x 600(30””) @ race effort

CD: 200”

2000 yards in 39:09

Run 50’ within the run do 2 x 8’(8’) @ Z3

5.37 miles in 50 min. 9:19 average. Intervals felt fine.

Wednesday

A1. Front Squat, 3 x 3, rest 90 sec **building to tough 3, not 3RM 175,195,215

A2. Strict Pull Ups, 3 x 3, rest 90 sec ok

B. Russian KB Swings, 4 x 12 reps heavy, rest 90 sec 79,79,88,88

+

Bike 20 sec ALL OUT, rest 2:40 x 4 ok

Thurs

bike 60' / Run 20'

https://www.trainerroad.com/cycling/workouts/158024-monadnock-2

Swim 1500 broken into sets however you feel. 

Fri

Bike 30' Easy

https://www.trainerroad.com/cycling/rides/3804942-free-ride-30
20 minute run. 2.03 miles. 9:51 pace

May 23-27

SUTS week

Monday
Biked 8+ miles on TR in 23 min
https://www.trainerroad.com/cycling/rides/3766188-free-ride-30
Ran 2 miles in 17min

Tuesday
Swam 1200 yards in 23:33

Biked 8+ miles on TR in 23 min
https://www.trainerroad.com/cycling/rides/3767799-free-ride-30
Ran 2 miles in 17:04


Wednesday
off

Thursday
Biked 8+ miles on TR in 23 min
https://www.trainerroad.com/cycling/rides/3777352-free-ride-30
Ran 1 mile in 8:44

Thursday

May 16-20

Monday

Run 60'
20 min Z1
3x8' (4') Z3
Rest Z1
5.44 miles in 49 minutes. 9:00 average pace for 49 min. Ran out of time. Felt good, but crapped out on the last set and broke it up.

Tuesday

2000 yard swim in 39:00

Crossover Symmetry

A. KB Arm Bar- 3 x 5/arm tough 44,44,53

B1. Half-Kneeling Landmine Press @ 20X2, 3 x 10/arm, rest 30 sec b/w arms 45,55,65

B2. Sumo Deadlift (overhead Grip) @ 30X1, 3 x 10, rest 90 sec 165, 215,245 (last set broken up)

+

5 min Double Under Practice

+

3 rounds ok

Row 500m

9 Burpee Box Jumps, 24”

Rest 60 sec b/w sets

Wednesday

Thursday

Swim
2000 yards in 39:00


Crossover Symmetry

A. Kneeling T-Spine Rotations, 2 x 10/side ok

B1. Back Rack Reverse Lunge off 45# plate, 3 x 10/leg, rest 30 sec 95,115,125

B2. Assisted Strict Pull Up (feet on box), 3 x 5-7, rest 90 sec ok

+

3 sets

15 Wallball, 20#

15 Box Jumps Overs, 24”

15 Cal Bike

Rest 60 sec ok

May 9-14

W12

Mon
Run
WU: 15' - 20'
Then go into 30"" @Z4(30"")
Perform this until you can't finish 30"" @Z4
Update us on your results!

26 sets. Ran a bit faster than Z4 due to watch not catching up until about 20 seconds in.

41:01. 4.34 miles. 15 min WU

Tuesday

Swim 2000
WU: 200
15 x 100 (20"), as 50 Sprint, 50
Easy.
Take an extra easy 50 after every
5th 100, as active recovery.
CD: 200 easy

2000 yards in 38:05

Monday’s Class Testing

Wed
Bike 60' / Run 20'
https://www.trainerroad.com/cycling/workouts/158014-mist-1

Thursday

Swim 2000
WU: 200
MS: 3 x 600(30") @ your Race effort
CD: 100

Tuesday’s Class testing

Fri
Run 60'
15' Easy
15' Z2
10' Z1
15' Z2
5 Easy

1.58 mile run. 15:15. 9:39 ave pace. Felt bad and stopped

Extra bike

https://www.trainerroad.com/cycling/workouts/115637-wynne-45

May 2-7

W11

Swim 2100
WU: 500
4 x 50 fast (30')
5 x 100 fast (30")
300 easy
3 x 200 pull buoy
100 easy

2000 yards in 39:38
 

Mon Run 60'
15' Easy
15' Z2
10' Z1
15' Z2
5 Easy

6.42 miles in 60 min. 9:21 average pace.

Tuesday

A1. Front Squat, 4 x 3 reps, rest 30 sec 165,185,205,215

A2. Assisted Chin passed vertical Plane Pull Up, 4 x 4, rest 90 sec **put feet on box for assistance ok

B1. Supinated Grip Chin Over Bar L-Sit Hang, 4 x max hold, rest 20 sec I suck at these. :20,15,12,9

B2. Double KB Front Rack Carry, 4 x 100’ Walk, rest 90 sec **heavier 62s

C. Lying DB Bench Rows @ 20X2, 3 x 10 reps, rest 90 sec **focus on squeezing shoulder blades at the top 30s,35s,35s

Wed
Bike 75'/Run 20'
https://www.trainerroad.com/cycling/workouts/30040-carpathian-peak

Thursday

Swim
WU: 200
MS1: 3 x 400 (30") @ your race effort pace.
MS2: 2 x 400 (30') @ your race effort pace.
CD: 100 Easy
2000 yards in 39:45

+

Lunch

A1. Front Rack RFE Deficit Split Squat @ 3010, 4 x 6/leg, rest 60 sec b/w legs **front foot on 45# plate 95,115,125,135

A2. Standing Single Arm DB Press @ 20X2, 4 x 8/arm, rest 20 sec b/w arms 35,35,35,45

A3. Supinated Grip Inverted Bar Row, 4 x 10, rest 60 sec better than last time

B1. Single Arm DB Overhead Carry, 3 x 100’, rest as needed **heavier **thumb turned facing behind you 45,45,45,45

B2. Sumo Stance Good Morning @ 3030, 3 x 8 reps, rest as needed 95,95,95,95

Fri 50' Run
15' Easy
3 x 4'(4')@Z4
15' Easy

5.48 miles in 50 min. Felt good. Was able to stay in Z4. The easy portions were closer to Z2.

Saturday
38.12 miles in 1:53. 20.2 average   (actually rode 40, but had a watch snafu)
Ran 1.19 miles after. 8:56 average pace

Extra ride

https://www.trainerroad.com/cycling/workouts/7197-sufferfest-there-is-no-try

April 25-30

Mon

Outdoor bike

37.79 miles. 19.4 average. (included a couple minutes on the side of the road with watch still running)

Felt good

Swim

2000 yards in 39:44

Tuesday

Run 60min
20@ Z1
3 x 1mile @7:59(1/2mile easy recovery pace)
Remainder @ z1/z2

6.30 miles in 60 min. Crap run. Hot (later in day) and where I ran was hilly. Wasn't able to get in the 3 intervals.

A1. Front Squat, 4 x 4 reps, rest 30 sec 155,175,190,200

A2. Assisted Chin passed vertical Plane Pull Up, 4 x 5, rest 90 sec **put feet on box for assistance ok

B1. Supinated Grip Chin Over Bar L-Sit Hang, 3 x max hold, rest 20 sec :15, :15, :15 :(

B2. Double KB Front Rack Carry, 3 x 200’ Walk, rest 90 sec 53's all sets

Wed

Bike 60'/ Run 20'
https://www.trainerroad.com/cycling/workouts/20679-shining-rock
https://www.trainerroad.com/cycling/rides/3666834
2 miles in 16:38. 8:19 average pace

Thursday

Swim

2000 yards in 40:49

+

Lunch

A1. Front Rack RFE Deficit Split Squat @ 3010, 3 x 7/leg, rest 60 sec b/w legs **front foot on 45# plate 95,115,120

A2. Standing Single Arm DB Press @ 20X2, 3 x 8/arm, rest 20 sec b/w arms 35,35,45

A3. Supinated Grip Inverted Bar Row, 3 x 10, rest 60 sec ok

B1. Single Arm DB Overhead Carry, 3 x 150’, rest as needed **35# DB ok

B2. Sumo Stance Good Morning @ 3030, 3 x 8 reps, rest as needed 75,95,95

Fri 50 z1/z2

5.27 miles in 50 min.  9:29 ave pace

April 18-22

W1

Mon

Run 60min
20'  @Z1
3 x 8' (4')  @Z3
Remainder @Z1

6.54 miles in 60 min. 9:10 average pace

Tuesday

Swim #1 2200
WU: 200
MS1: 8 x 100(15")@ Fast
MS2: 3 x 300(25")@ 1,000 pace
MS3: 4 x 25(30") Sprint with good form
CD: 100
2000 yards in 37:25

A1. Front Squat, 4 x 5 reps, rest 30 sec 135,155,180,200

A2. Assisted Chin passed vertical Plane Pull Up, 4 x 5, rest 90 sec **put feet on box for assistance ugly

B1. Chin Over Bar L-Sit Hang, 3 x max hold, rest 20 sec too ashamed to post

B2. Double KB Front Rack Carry, 3 x 150’ Walk, rest 90 sec 53's

Wed

Fri 40' Hill Repeats Run
15' @Z1
Do 6 - 8 hill repeats that take around 1 min to climb.
High effort going up. Easy going down.

4.35 miles in 40 min. JCP hills. 9:12 pace

Thursday

Swim #1 2300
WU: 200
MS1: 3 x 400 (30") @ your race effort pace.
MS2: 2 x 400 (30') @ your race effort pace.
CD: 100 Easy
2000 yards in 39:27

+

Lunch

A1. Front Rack RFE Deficit Split Squat @ 3010, 3 x 8/leg, rest 60 sec b/w legs **front foot on 45# plate 95,115,125

A2. Standing Single Arm DB Press @ 20X2, 3 x 10/arm, rest 20 sec b/w arms 35,45,45

A3. Supinated Grip Inverted Bar Row, 3 x 10, rest 60 sec

B1. Single Arm DB Overhead Carry, 3 x 150’, rest as needed **35# DB 35,45,45 (didn't see 35# earlier)

B2. Sumo Stance Good Morning @ 3030, 3 x 10 reps, rest as needed 45,75,95

Fri

Bike 70'/ Run 15'
https://www.trainerroad.com/cycling/workouts/18085-elwell

https://www.trainerroad.com/cycling/rides/3626573-elwell
Ran out of time for the run. 

April 11-15

Mon

5K TEST!!!

24:45. 7:59 average pace

*Better than I expected but started out too fast.

Tuesday

Swim 2100
WU: 200
MS:4 x 150 (30"") as 75 Sprint, 75 Easy.
6 x 100 (30""), as 50 Sprint, 50 Easy.
8 x 50 (15"") as 25 Sprint, 25 Easy.
4 x 50 (30"") Sprint, 50 easy
CD: 100 easy
2000 yards in 39:07

A. Front Squat build to 1RM 230#

B. Wtd Chin passed vertical Plane Pull Up, buil dot 1RM body weight. :(

C. Heavy Farmer’s Carry, 70#- 1 x max carry timed: 2:05

D. FLR on Rings- 1 x max Hold 1:15

Wed

Bike 70'/ Run 15'
https://www.trainerroad.com/cycling/workouts/5476-devil-s-crag
https://www.trainerroad.com/cycling/rides/3597274-devil-s-crag
2 mile run after. 16:30. 8:15 average pace

Thursday

Swim #2 2500
WU: 300
MS1: 5x400 steady effort
CD: 200
2000 yards in 40min

+

Lunch

A1. Front Rack RFE Split Squat @ 3010, build to 5RM/leg 125#

A2. Seated DB Press- build to 10RM 35's

B. Weighted Back Extensions, 4 x 12 reps, rest 90 sec 15lbs

C. Side Plank w/ Rotation, 4 x 10/side, rest as needed

Fri

Run 45’
10’@Z1
10’@Z2
10’@Z1
10’@Z2
Remainder Easy
4.85 miles in 45 min. 9:17 ave pace

Sat

Ride

April 4-9

Monday:
40' Run 15' @Z1 
5 x 1'(1') @Z5 
5' @Z1 
5 x 1'(1') @Z5 
 Remainder easy.
4.34 miles in 40 min. 9:13 ave. pace. 
Z1 is killing me

Tuesday

A. Front Squat to 18” box (tan box), 8 x 3, rest 30 sec @ 165#, focus on fast drive off ok

B. Kip to Negative, 8 x 3 reps, rest 30 sec ok

C1. Heavy Farmer’s Carry, 5 x 40 sec, rest as needed 79's

C2. Arch Body Hold, 5 x 40 sec, rest as needed ok

Swim
2000 yards in 39:22

Wed

Bike 60'/Run 20'
https://www.trainerroad.com/cycling/workouts/139278-bird-1

https://www.trainerroad.com/cycling/rides/3544597-bird-1
2.31 miles in 20 min. 8:40 pace

Thursday

Swim

+

Lunch

A1. DB Step Ups, 5 x 12 steps, rest 30 sec

A2. Single Arm DB Bench Press, 5 x 6-8/arm, rest 2 min

B. Weighted Back Extensions, 4 x 10 reps, rest 90 sec

C. Side Plank w/ Rotation, 3 x 10/side, rest as needed

Fri

Run 45’
10’@Z1
10’@Z2
10’@Z1
10’@Z2
Remainder Easy