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)