Thursday, June 16, 2016

June 13-18

Mon Swim
2100 yards in 41:52




A1. Press @ 20X2, 4 x 8-10, rest 60 sec 75,85,95,100
A2. Back Squat @ 33X1, 4 x 6-8 reps, rest 2 min 165,175,185,200
B1. Supinated Grip Pull Ups @ 20X2, 3 x 2-4, rest 60 sec ok
B2. Lateral Crossover Step Ups, 3 x 10/side, rest 2 min ok
C. FLR on Rings, 3 x 45-60 sec ok

Thursday
5 min Bike Warm Up building in speed to high aerobic effort, not max effort
+
3 x 10 sec MAX EFFORT sprint, rest 2 min
6 min Bike Test
**avg Watts, avg Speed, Max Cals
Rest to full recovery
4 sets
2 min @ avg speed from test
5 Burpees
5 Box Jumps, 24” step down
Rest 90 sec b/w sets


Fri
Run 60'
15@Easy
8x......
2'@Z2
2'@ 15 seconds slower than Z4
1'@Z1
Cool down 5'

6.2 miles in 60 min. 9:41 pace. Heat whipped me early on.

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