May 23-27

SUTS week

Monday
Biked 8+ miles on TR in 23 min
https://www.trainerroad.com/cycling/rides/3766188-free-ride-30
Ran 2 miles in 17min

Tuesday
Swam 1200 yards in 23:33

Biked 8+ miles on TR in 23 min
https://www.trainerroad.com/cycling/rides/3767799-free-ride-30
Ran 2 miles in 17:04


Wednesday
off

Thursday
Biked 8+ miles on TR in 23 min
https://www.trainerroad.com/cycling/rides/3777352-free-ride-30
Ran 1 mile in 8:44

Thursday

May 16-20

Monday

Run 60'
20 min Z1
3x8' (4') Z3
Rest Z1
5.44 miles in 49 minutes. 9:00 average pace for 49 min. Ran out of time. Felt good, but crapped out on the last set and broke it up.

Tuesday

2000 yard swim in 39:00

Crossover Symmetry

A. KB Arm Bar- 3 x 5/arm tough 44,44,53

B1. Half-Kneeling Landmine Press @ 20X2, 3 x 10/arm, rest 30 sec b/w arms 45,55,65

B2. Sumo Deadlift (overhead Grip) @ 30X1, 3 x 10, rest 90 sec 165, 215,245 (last set broken up)

+

5 min Double Under Practice

+

3 rounds ok

Row 500m

9 Burpee Box Jumps, 24”

Rest 60 sec b/w sets

Wednesday

Thursday

Swim
2000 yards in 39:00


Crossover Symmetry

A. Kneeling T-Spine Rotations, 2 x 10/side ok

B1. Back Rack Reverse Lunge off 45# plate, 3 x 10/leg, rest 30 sec 95,115,125

B2. Assisted Strict Pull Up (feet on box), 3 x 5-7, rest 90 sec ok

+

3 sets

15 Wallball, 20#

15 Box Jumps Overs, 24”

15 Cal Bike

Rest 60 sec ok

May 9-14

W12

Mon
Run
WU: 15' - 20'
Then go into 30"" @Z4(30"")
Perform this until you can't finish 30"" @Z4
Update us on your results!

26 sets. Ran a bit faster than Z4 due to watch not catching up until about 20 seconds in.

41:01. 4.34 miles. 15 min WU

Tuesday

Swim 2000
WU: 200
15 x 100 (20"), as 50 Sprint, 50
Easy.
Take an extra easy 50 after every
5th 100, as active recovery.
CD: 200 easy

2000 yards in 38:05

Monday’s Class Testing

Wed
Bike 60' / Run 20'
https://www.trainerroad.com/cycling/workouts/158014-mist-1

Thursday

Swim 2000
WU: 200
MS: 3 x 600(30") @ your Race effort
CD: 100

Tuesday’s Class testing

Fri
Run 60'
15' Easy
15' Z2
10' Z1
15' Z2
5 Easy

1.58 mile run. 15:15. 9:39 ave pace. Felt bad and stopped

Extra bike

https://www.trainerroad.com/cycling/workouts/115637-wynne-45

May 2-7

W11

Swim 2100
WU: 500
4 x 50 fast (30')
5 x 100 fast (30")
300 easy
3 x 200 pull buoy
100 easy

2000 yards in 39:38
 

Mon Run 60'
15' Easy
15' Z2
10' Z1
15' Z2
5 Easy

6.42 miles in 60 min. 9:21 average pace.

Tuesday

A1. Front Squat, 4 x 3 reps, rest 30 sec 165,185,205,215

A2. Assisted Chin passed vertical Plane Pull Up, 4 x 4, rest 90 sec **put feet on box for assistance ok

B1. Supinated Grip Chin Over Bar L-Sit Hang, 4 x max hold, rest 20 sec I suck at these. :20,15,12,9

B2. Double KB Front Rack Carry, 4 x 100’ Walk, rest 90 sec **heavier 62s

C. Lying DB Bench Rows @ 20X2, 3 x 10 reps, rest 90 sec **focus on squeezing shoulder blades at the top 30s,35s,35s

Wed
Bike 75'/Run 20'
https://www.trainerroad.com/cycling/workouts/30040-carpathian-peak

Thursday

Swim
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 39:45

+

Lunch

A1. Front Rack RFE Deficit Split Squat @ 3010, 4 x 6/leg, rest 60 sec b/w legs **front foot on 45# plate 95,115,125,135

A2. Standing Single Arm DB Press @ 20X2, 4 x 8/arm, rest 20 sec b/w arms 35,35,35,45

A3. Supinated Grip Inverted Bar Row, 4 x 10, rest 60 sec better than last time

B1. Single Arm DB Overhead Carry, 3 x 100’, rest as needed **heavier **thumb turned facing behind you 45,45,45,45

B2. Sumo Stance Good Morning @ 3030, 3 x 8 reps, rest as needed 95,95,95,95

Fri 50' Run
15' Easy
3 x 4'(4')@Z4
15' Easy

5.48 miles in 50 min. Felt good. Was able to stay in Z4. The easy portions were closer to Z2.

Saturday
38.12 miles in 1:53. 20.2 average   (actually rode 40, but had a watch snafu)
Ran 1.19 miles after. 8:56 average pace

Extra ride

https://www.trainerroad.com/cycling/workouts/7197-sufferfest-there-is-no-try