April 18-22

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.

Ironman Training - Amason