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