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

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

Ironman Training - Amason