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