March 7-12

Mon

60’ Steady bike.  Ride only as your knee allows.  Cut it short if you have to.

www.trainerroad.com/share?id=69E51D98-7FEE-4D2D-B6B5-4D392DF03DE8
Around 40 min. the knee was aching a bit so I pulled back. Was in aero most of the ride.

Tues Swim

Swim #1 1900
WU: 200
MS1: 4 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
1900 in 40:27 (first 1000 was in 20:38)

Lunch

A1. Front Squat to 18” box (tan box), 5 x 5, rest 30 sec - 135,155,165,175,185

A2. Kip to Negative, 5 x 3 reps, rest 2 min ok

B1. FLR on Rings, 4 x 45 sec, rest as needed ok

B2. Arch Body Hold, 4 x 45 sec, rest as needed ok

Wed
Run 40' Easy with 10' min at tempo effort

Thursday

Swim #2 2000
Warmup 200
6 x 300(30") Steady

2000 in 40:56

Lunch

A1. DB Walking Lunges, 4 x 16 steps, rest 30 sec - 30's,35's,35's,35's

A2. Ring Push Ups, 4 x 5-8 reps, rest 2 min ok (8 each set)

B. Side Plank from Hand, 4 x 35 sec/side, rest as needed - ok

C. Russian KB Swings, 4 x 15 reps, rest 90 sec - 70,79,88,88

Fri

Run 40' Easy with 10' min at tempo effort

Class WOD-16.3
6 rounds, 1 rep

Sat
1.5 hour ride with 4 x 15'(3.5')@Z3

https://www.trainerroad.com/cycling/rides/3393442-free-ride-90
15 minute brick
1.75 miles in 15 min. 8:36 average pace.