Monday
45’ Fartlek run. Several 1-3’ minute “pickups” (Ran 4 miles in neighborhood with boys, increased pace each mile)
+
Crossover Symmetry Warm Up Protocol
A. Front Squat @ 72.5% 1RM, 2/min for 9 min 100#
A. Kipping Pull-Ups- 3/min for 11 min
+
16 min EMOM
1st- 5 Wallball + 5 Russian KB Swings, 62#
2nd- 15 sec Bike Sprint (dead legs from Sunday's ride)
+
3 rounds for time: (14:15)
500m Row @ 2:17/500m (held that pace all 3 rounds)
10 Double Unders (makes me cuss)
7 Burpee Box Jumps
10 Double Unders
+
Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig
Tuesday
Swim (1700 yds @1:37/100 pace)
+
A1. Supinated Grip Pull-Up, 5 x 1, rest 10 sec
A2. Wtd Negative Pull Up, 5 x 3 w/ 5 sec negative, rest 10 sec **30# DB
A3. DB Bench Press @ 20X2, 5 x 7-8, rest 20 sec
C. Deadlift- 5 x 1.1, rest 10 sec + 2 min **@ 145# and build
D. Farmer’s Carry, 4 x 60 sec, rest as needed **both hands same time
+
Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU
+
1 hour bike (comfortable pace, no surges)
Wednesday
90 min run
20' @z1
20' @Half Marathon Pace (between Z2/Z3)
10' @z1
12'@HMP
10'@z1
8'@HMP
remainder @ Z1
+
Swim (2000 yards)
Thursday
Swim (2000 yards)
+
Run 50’ Z1/Z2 Hilly Run.
+
A1. Push Press @ 20X2, 4 x 5, rest 30 sec
A2. Banded Tricep Pressdowns Single Arm (red band), 4 x 12-15, rest 30 sec
A3. Supinated Grip Pull-Up, 4 x 1, rest 30 sec
A4. Pendlay Rows @ 20X1, 4 x 6-8, rest 30 sec
B. Front Rack Step Ups, 4 x 8/leg, rest 45 sec b/w legs
C. Dragon Flags, 4 x 4-6, rest as needed
+
LAX ball on piriformis
Pigeon stretch
Child’s pose
Friday (headed to Chattanooga to train)
56 mile bike on race course
Saturday
30 minute open water swim in the river
56 mile bike
2 mile brick run
Sunday
13 mile run on race course
Tuesday, April 19, 2016
Sunday, April 17, 2016
Chatt 70.3 - 4/11 - 4/17
Monday
Swim
+
Crossover Symmetry Warm Up Protocol
A. Front Squat @ 70% 1RM, 2/min for 9 min 95#
A. Kipping Pull-Ups- 3/min for 10 min
+
16 min EMOM
1st- 5 Wallball + 5 KB Swings, 44#
2nd- 15 sec Bike Sprint
+
3 rounds for time: 11:20
500m Row @ 2:18/500m
5 Burpees
5 Box Jump Overs, 24”
15 Double Unders
+
Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig
1 hour trainer ride
Tuesday
5 mile run on treadmill
1800 yard swim (1.38/100 avg)
Jonas was sick this day
Wednesday 11 miles at 8:30
110’’ Run Z1/Z2
Finish Last 15’ Strong
Thursday
1.2 mile swim in 36 minutes
A1. Push Press @ 20X2, 4 x 6, rest 30 sec 85#
A2. Banded Tricep Pressdowns Single Arm (red band), 4 x 12-15, rest 30 sec
A3. Supinated Grip Pull-Up, 4 x 1, rest 30 sec
A4. Pendlay Rows @ 20X1, 4 x 6-8, rest 30 sec 70#
B. Front Rack Walking Lunges, 4 x 7/leg, rest 45 sec b/w legs 45#
C. Dragon Flags, 4 x 4-6, rest as needed (i need some to make sure I'm doing this right!)
+
LAX ball on piriformis
Pigeon stretch
Child’s pose
Friday
spent all day preparing for Shelby 5K
1 hour trainer ride
Saturday
7 mile run @ 8:27
Sunday
3 hour ride (actually 2:55)....54.5 miles....much better than last week!!
Monday, April 4, 2016
Chatt 70.3 - 4/4-4/10
Monday
Crossover Symmetry Warm Up Protocol
A. Front Squat @ 65% 1RM, 3/min for 9 min 85#
A. Kipping Pull-Ups- 3/min for 9 min
+
16 min EMOM
1st- 12 Russian KB Swings, 44#
2nd- 12 sec Bike Sprint
+
3 rounds for time: (13:00)
500m Row **note pace log (2:20, 2:22, 2:22)
7 Burpee Box Jumps, 20”
15 Double Unders (bad day for DUs)
+
Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig
Swim
1 hour trainer ride
TuesdayRun 45’
10’@Z1
10’@Z2
10’@Z1
10’@Z2
Remainder Easy
+
A1. Supinated Grip Pull-Up, 5 x 1, rest 10 sec
A2. Wtd Negative Pull Up, 5 x 1 w/ 5 sec negative, rest 10 sec **25# DB
A3. Single Arm DB Bench Press @ 20X2, 5 x 7-8, rest 20 sec
C. Deadlift- 4 x 1.1.1.1, rest 10 sec + 2 min **@ 135# and build
D. Single Arm Farmer’s Carry, 4 x 45 sec, rest as needed
+
Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU
Swim
Wednesday 10.5 miles
90 min run
20' @z1
20' @Half Marathon Pace (between Z2/Z3)
10' @z1
12'@HMP
10'@z1
8'@HMP
remainder @ Z1
Crossover Symmetry Warm Up Protocol
A. Front Squat @ 65% 1RM, 3/min for 9 min 85#
A. Kipping Pull-Ups- 3/min for 9 min
+
16 min EMOM
1st- 12 Russian KB Swings, 44#
2nd- 12 sec Bike Sprint
+
3 rounds for time: (13:00)
500m Row **note pace log (2:20, 2:22, 2:22)
7 Burpee Box Jumps, 20”
15 Double Unders (bad day for DUs)
+
Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig
Swim
1 hour trainer ride
TuesdayRun 45’
10’@Z1
10’@Z2
10’@Z1
10’@Z2
Remainder Easy
+
A1. Supinated Grip Pull-Up, 5 x 1, rest 10 sec
A2. Wtd Negative Pull Up, 5 x 1 w/ 5 sec negative, rest 10 sec **25# DB
A3. Single Arm DB Bench Press @ 20X2, 5 x 7-8, rest 20 sec
C. Deadlift- 4 x 1.1.1.1, rest 10 sec + 2 min **@ 135# and build
D. Single Arm Farmer’s Carry, 4 x 45 sec, rest as needed
+
Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU
Swim
Wednesday 10.5 miles
90 min run
20' @z1
20' @Half Marathon Pace (between Z2/Z3)
10' @z1
12'@HMP
10'@z1
8'@HMP
remainder @ Z1
Thursday
in oxford all day
in oxford all day
Friday
3 hour ride
Saturday
20 mile ride
Sunday
4 mile run
Chatt 70.3 - 3/27-4/2
Monday
Crossover Symmetry Warm Up Protocol
A1. Front Squat @ 30X1, 5 x 1 reps, rest 30 sec **build to 1RM 135#
A2. Feet Elevated Ring Row @ 20X1, 5 x 6-8, rest 2 min
16 min EMOM
1st- 12 Wallball, 14#
2nd- 10 Bike Sprint 10 sec
3 rounds for time: (I think it was 11:00)
500m Row **note pace log (2:12, 2:18, 2:25)
5 Burpee Box Jumps, 20”
15 KB Swings, 35#
Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig
Tuesday
Run 40’ Z1/Z2 (4 miles 8:09 pace)
A1. Supinated Grip Pull-Up, 4 x 1, rest 10 sec
A2. Wtd Negative Pull Up, 4 x 1 w/ 5 sec negative, rest 10 sec **25# DB
A3. Ring Push Ups @ 20X2, 4 x 7-8, rest 20 sec
A4. HS Hold, 4 x 30 sec, rest 90 sec
B. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **@ 165# across
D. Single Arm Farmer’s Carry, 3 x 45 sec, rest as needed
Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU
Wednesday
Run 90min (10 miles @ 8:34 pace)
15’ @Z1
25’ @Z2
10’ @Z1
2x10’(5’)@Z3
Remainder Easy
Thursday
A1. Standing SA DB Press @ 20X2, 4 x 10/arm, rest 30 sec 15#
A2. Seated SA Overhead Tricep Extensions, 4 x 12-15, rest 30 sec 15#
A3. Pendlay Row @ 20X1, 4 x 6-8, rest 30 sec 65#
B. Front Rack Step Ups, 4 x 8/leg, rest 45 sec b/w legs (skipped these for fear that I would be to sore on Saturday)
C. Dragon Flags, 3 x 4-6, rest as needed (I am pretty sure I didn't do these correctly)
LAX ball on piriformis
Pigeon stretch
Child’s pose
Friday
Rest
Saturday
Duathlon -
5k - 7:47 Pace
15 mile bike (WINDY!) - 19.1 pace
1 mile - 7:32 Pace
Sunday
40 mile bike - 19 pace
Crossover Symmetry Warm Up Protocol
A1. Front Squat @ 30X1, 5 x 1 reps, rest 30 sec **build to 1RM 135#
A2. Feet Elevated Ring Row @ 20X1, 5 x 6-8, rest 2 min
16 min EMOM
1st- 12 Wallball, 14#
2nd- 10 Bike Sprint 10 sec
3 rounds for time: (I think it was 11:00)
500m Row **note pace log (2:12, 2:18, 2:25)
5 Burpee Box Jumps, 20”
15 KB Swings, 35#
Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig
Tuesday
Run 40’ Z1/Z2 (4 miles 8:09 pace)
A1. Supinated Grip Pull-Up, 4 x 1, rest 10 sec
A2. Wtd Negative Pull Up, 4 x 1 w/ 5 sec negative, rest 10 sec **25# DB
A3. Ring Push Ups @ 20X2, 4 x 7-8, rest 20 sec
A4. HS Hold, 4 x 30 sec, rest 90 sec
B. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **@ 165# across
D. Single Arm Farmer’s Carry, 3 x 45 sec, rest as needed
Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU
Wednesday
Run 90min (10 miles @ 8:34 pace)
15’ @Z1
25’ @Z2
10’ @Z1
2x10’(5’)@Z3
Remainder Easy
Thursday
A1. Standing SA DB Press @ 20X2, 4 x 10/arm, rest 30 sec 15#
A2. Seated SA Overhead Tricep Extensions, 4 x 12-15, rest 30 sec 15#
A3. Pendlay Row @ 20X1, 4 x 6-8, rest 30 sec 65#
B. Front Rack Step Ups, 4 x 8/leg, rest 45 sec b/w legs (skipped these for fear that I would be to sore on Saturday)
C. Dragon Flags, 3 x 4-6, rest as needed (I am pretty sure I didn't do these correctly)
LAX ball on piriformis
Pigeon stretch
Child’s pose
Friday
Rest
Saturday
Duathlon -
5k - 7:47 Pace
15 mile bike (WINDY!) - 19.1 pace
1 mile - 7:32 Pace
Sunday
40 mile bike - 19 pace
Tuesday, March 22, 2016
Chatt 70.3 - 3/21-3/26
W3
MondayGym
- Crossover Symmetry Warm Up Protocol
- A1. Front Squat @ 30X1, 5 x 2 reps, rest 30 sec **start @ 125# and build my legs were tired....125, 125, 125, 130, 130
- A2. Feet Elevated Ring Row @ 20X1, 5 x 6-8, rest 2 min
- +
- 16 min EMOM
- 1st- 12 DB Thrusters, 20#/H
- 2nd- 10 Box Jumps, 20” step down
- 3 rounds for time: (12:17)
- 500m Row **note pace log (pace/500....2:15, 2:19, 2:20)
- 12 Wallball, 14#
- 15 KB Swings, 35#
- 9 GH Sit Ups **just back to parallel, don’t hyper extend
- Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig
- WU - 300 yds
- MS - 100 (30"), 200 (30"), 300 (30'), 200 (30"), 100 (30")
- CD - 300 yds
- 4 mile easy run (while at Fletchers soccer practice)
Bike (5am)
- 45 mins easy spin (145 avg power)
- Ran 4 miles on the hills past JcPenney
- A1. Supinated Grip Pull-Up, 4 x 1.1, rest 10 sec b/w reps - used box
- A2. Ring Push Ups @ 20X2, 4 x 7-8, rest 20 sec
- A3. HS Hold, 4 x 25 sec, rest 90 sec
- C. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **@ 160# across
- D1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 10/side barefoot, rest as needed
- D2. Side Plank from Hand, 3 x 45 sec/side, rest as needed
- +
- Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU
Run 90min - 10 miles at 8:29 pace
- 20' @Z1
- 3 x 8' (4') @Z3
- 15' @Z1
- 15' @Z2
- Remainder @Z1
- WU - 300yds
- MS1 - 6X50yds on the min
- MS - 100 (30"), 200 (30"), 300 (30'), 200 (30"), 100 (30")
- CD - 300 yds
Run
- 40 min easy
- A1. Half Kneeling SA DB Press @ 20X2, 4 x 10/arm, rest 30 sec 15#
- A2. Seated SA Overhead Tricep Extensions, 4 x 12-15, rest 30 sec 15#
- A3. Pendlay Row @ 20X1, 4 x 6-8, rest 30 sec 65#
- B. Front Rack Step Ups, 4 x 10/leg, rest 45 sec b/w legs
- C. Dragon Flags, 3 x 4-6, rest as needed
- LAX ball on piriformis
- Pigeon stretch
- Child’s pose
Bike
- 3 hours
Bike
- 2 hours
Tuesday, March 8, 2016
Chatt 70.3
Monday
Crossover Symmetry Warm Up Protocol
A1. Front Squat @ 30X1, 4 x 4 reps, rest 30 sec **start @ 105# and build
105.110.115.120#
A2. Feet Elevated Ring Row @ 20X1, 4 x 6-8, rest 2 min
+
16 min EMOM
1st- 10 Thrusters, 45#
2nd- 30 sec Double Unders (25 unbroken DUs - YAY!!)
+
3 rounds for time: 12:14
500m Row
7 Burpees over Erg
15 Russian KB Swings, 53#
15 V-Ups
Swim - 1000 yards
WU - 250yds
MS 5x50yds on the 1:00; 100 easy, 200 easy
CD - 100yds
Run - 3 mile run while Fletch practiced soccer - easy pace
Tuesday
Run 40 mins Hill Repeats Run
15' @Z1
Do 6 - 8 hill repeats that take around 1 min to climb.
High effort going up. Very easy going down
+
A. Chin Over Bar Hold- 4 x 10 sec hold- add weight if possible 8#
B. 90 degree Hang from Bar- 3 x 10 sec hold- add weight if possible 8#
C. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **drop from knee cap, only last 2 sets should be tough 125.145.155.165#
D1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 10/side barefoot, rest as needed
D2. Side Plank from Hand, 3 x 35 sec/side, rest as needed
Crossover Symmetry Warm Up Protocol
A1. Front Squat @ 30X1, 4 x 4 reps, rest 30 sec **start @ 105# and build
105.110.115.120#
A2. Feet Elevated Ring Row @ 20X1, 4 x 6-8, rest 2 min
+
16 min EMOM
1st- 10 Thrusters, 45#
2nd- 30 sec Double Unders (25 unbroken DUs - YAY!!)
+
3 rounds for time: 12:14
500m Row
7 Burpees over Erg
15 Russian KB Swings, 53#
15 V-Ups
Swim - 1000 yards
WU - 250yds
MS 5x50yds on the 1:00; 100 easy, 200 easy
CD - 100yds
Run - 3 mile run while Fletch practiced soccer - easy pace
Tuesday
Run 40 mins Hill Repeats Run
15' @Z1
Do 6 - 8 hill repeats that take around 1 min to climb.
High effort going up. Very easy going down
+
A. Chin Over Bar Hold- 4 x 10 sec hold- add weight if possible 8#
B. 90 degree Hang from Bar- 3 x 10 sec hold- add weight if possible 8#
C. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **drop from knee cap, only last 2 sets should be tough 125.145.155.165#
D1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 10/side barefoot, rest as needed
D2. Side Plank from Hand, 3 x 35 sec/side, rest as needed
Thursday, March 3, 2016
Feb 29 - Mar 6
Monday-
A1. Front Squat @ 30X1, 4 x 5 reps, rest 30 sec **start @ 95# and build
95, 100, 100, 105
A2. 20# Wtd Eccentric Only Pull Up @ 50A0, 4 x 4-5 reps, rest 90 sec
This was painful and harder than normal. Went to Chiro afterwards and hopefully will get some help
+
16 min EMOM
1st- 10 Wallball, 14#
2nd- 3 Kipping Pull Ups
+
For time: 4:00
50 High Knee Jump Ropes
10 Burpees
40 High Knee Jump Ropes
10 Burpees
30 High Knee Jump Ropes
10 Burpees
20 High Knee Jump Ropes
10 Burpees
10 High Knee Jump Ropes
10 Burpees
Swim 1000 yards
WU - 250 yards
MS - 5X50yds on the 1:00; 100 easy; 2X100 on the 2:00
CD - 200 easy
Tuesday -
Swim 1200 yards
WU - 200 yds
MS - 6X50yds on the 1:00; 2x100yds on the 2:00; 150 yds with paddle; 50 pull; 50 kick
CD 200 easy
Run - 6 miles at 7:59
Wednesday -
A1: Power Clean (3 x 1.1.1)
Rest :30 sec 85#
A2: Russian KB Swing (3 x 12, heavy)
Rest 90 sec 70#
Metcon (3 Rounds for time) - 10:17
3 sets on a 5 min running clock
Row 250/200m
20 Alt Step Ups w/ Goblet Hold, 35/25#
12 HR Push Ups
12 V-Ups
30 FLR on Rings
Row 250/200m
20 Alt Step Ups w/ Goblet Hold, 35/25#
12 HR Push Ups
12 V-Ups
30 FLR on Rings
Thursday -
Mobility
Long Stretch
Practice
5 min Skill work
Muscle Ups,Kipping for pull ups/toes to bar, Double Unders
Muscle Ups,Kipping for pull ups/toes to bar, Double Unders
Metcon (No Measure)
30 min EMOM
1st- 20 Double Unders + Easy Bike
2nd- 2 Wall Walks + Easy Row
3rd- 7 Burpees + Jump Rope
4th- 10 sec Chin Over Bar Hold Shuttle Run
1st- 20 Double Unders + Easy Bike
2nd- 2 Wall Walks + Easy Row
3rd- 7 Burpees + Jump Rope
4th- 10 sec Chin Over Bar Hold Shuttle Run
Swim 1200 yards
WU - 250 yds
MS - 6X50yds on the 1:00; 150 yds with paddle; 2x100yds on the 2:00; 50 pull; 50 kick
CD 200yds easy
Run - 3 easy miles
Friday -
1 hour bike on trainer (testing out new power meter) 143 avg watts
Swim 1200 yards
WU - 250 yds
MS - 6X50yds on the 1:00; 150 yds with paddle; 2x100yds on the 2:00; 50 pull; 50 kick
CD 200yds easy
Saturday -
Bike - 37 miles @ 18.5 (140 avg watts)
Sunday -
Bike - 20 miles @ 18.8 (140 avg watts)
WU - 250 yds
MS - 6X50yds on the 1:00; 150 yds with paddle; 2x100yds on the 2:00; 50 pull; 50 kick
CD 200yds easy
Run - 3 easy miles
Friday -
1 hour bike on trainer (testing out new power meter) 143 avg watts
Swim 1200 yards
WU - 250 yds
MS - 6X50yds on the 1:00; 150 yds with paddle; 2x100yds on the 2:00; 50 pull; 50 kick
CD 200yds easy
Saturday -
Bike - 37 miles @ 18.5 (140 avg watts)
Sunday -
Bike - 20 miles @ 18.8 (140 avg watts)
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