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

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

Ironman Training - Amason