Chatt 70.3 4/18-424

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
 

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!!

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

Thursday
 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