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