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)
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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
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16 min EMOM
1st- 5 Wallball + 5 Russian KB Swings, 62#
2nd- 15 sec Bike Sprint (dead legs from Sunday's ride)
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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
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Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig

Tuesday
Swim (1700 yds @1:37/100 pace)
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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
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Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU
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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
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Swim (2000 yards)

Thursday
Swim (2000 yards)
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Run 50’ Z1/Z2 Hilly Run.
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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
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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