March 28-April 1

Mon 

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

4.35 miles in 49 min.   9:12 ave. pace

Tuesday

swim 2500
WU: 200
MS1: 8 x 100(15"), as 50 Sprint, 50 easy.
MS2: 3 x 200(20"), negative split
MS3: 2 x 300(30"), negative split
CD 100 Easy

2000 yards in 38:45

+

Lunch

A. Front Squat to 18” box (tan box), 8 x 3, rest 30 sec @ 155#, focus on fast drive off ok

B. Kip to Negative, 8 x 2 reps, rest 30 sec **note change these are not supersets ok

C1. Hollow Rock, 5 x 30 sec, rest as needed ok

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

Wed

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

https://www.trainerroad.com/cycling/rides/3511075-rubicon-2
Weather prevented run

Thursday

Swim - 2300
WU:400
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200
Swam 2000 in 39:25.

Lunch

A1. DB Step Ups, 5 x 14 steps, rest 30 sec 20s,25s,30s, 30s, 35s

A2. Single Arm DB Bench Press, 5 x 8-10/arm, rest 2 min 35, 45, 45, 45, 55

B. Weighted Back Extensions, 4 x 10 reps, rest 90 sec 15,15,25,25

C. Farmer’s Carry, 70# KB’s- 1 x max time walking 50’ down & backs 750'. Alternated hands. Wasn't clear on how this was to work and didn't want to interrupt your convo with Rebecca

Fri

Run 30'
10" Easy
10' Tempo
10' Easy

Sat
https://www.trainerroad.com/cycling/rides/3519368-baird
2.24 mile run in 20 min. 8:57 pace.
*Didn't have time for a 90 min. ride. My Saturdays are loaded.