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