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