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