Chatt 70.3 - 4/11 - 4/17

Monday

Swim

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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

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16 min EMOM

1st- 5 Wallball + 5 KB Swings, 44#

2nd- 15 sec Bike Sprint

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3 rounds for time: 11:20

500m Row @ 2:18/500m

5 Burpees

5 Box Jump Overs, 24”

15 Double Unders

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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!)

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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!!