Chatt 70.3 - 3/21-3/26

W3

Monday
Gym

• 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

 

Swim

• WU - 300 yds
• MS - 100 (30"), 200 (30"), 300 (30'), 200 (30"), 100 (30")
• CD - 300 yds

 

Run

• 4 mile easy run (while at Fletchers soccer practice)

 

Tuesday
Bike (5am)

• 45 mins easy spin (145 avg power)

 

Run 50’ Z1/Z2. Look for hills.

• Ran 4 miles on the hills past JcPenney

Gym

• 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

 

Wednesday
Run 90min - 10 miles at 8:29 pace

• 20' @Z1
• 3 x 8' (4') @Z3
• 15' @Z1
• 15' @Z2
• Remainder @Z1

 

Swim

• WU - 300yds
• MS1 - 6X50yds on the min
• MS - 100 (30"), 200 (30"), 300 (30'), 200 (30"), 100 (30")
• CD - 300 yds

Thursday
Run

• 40 min easy 

Gym

• 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

Friday
Bike

• 3 hours

Saturday
Bike

• 2 hours

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

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

Thursday -

Mobility

Long Stretch

Practice

5 min Skill work
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

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)