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