Thursday, June 16, 2016

June 13-18

Mon Swim
2100 yards in 41:52




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.

Wednesday, June 1, 2016

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'


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




Thursday, May 26, 2016

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

Tuesday, May 17, 2016

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

Monday, May 9, 2016

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




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

Sunday, May 1, 2016

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



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

Tuesday, April 26, 2016

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



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

Monday, April 18, 2016

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

Monday, April 11, 2016

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

Monday, April 4, 2016

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
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