Week 1 - The experiment REALLY begins

We have been doing a mix of traditional triathlon training a la Joe Friel and CFE for a little while now.  Last years IM was a Friel plan.  We're ready to take the plunge into sole CFE training. 

Our weeks will look like this:
4 CFE strength workouts
6 total S/B/R workouts consisting of: tempo (longer endurance days), sprints, intervals, hills and time trials.  Each sport will be repeated twice in a week.




Here is what week 1 looks like, we are approx 14 weeks out.
Sunday - Tempo & CFE Recovery
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Monday - Interval & CFE WOD
8 Min AMRAP Double Kettle Bell Snatch“1 Pood” + Overhead Squat  5 Reps 10 Pulls Ups
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
OR
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Tuesday -  CFE WOD
Front Squat: 7-5-5 Power Clean: 5-5-3-3 Shoulder Press: 3-3-1-1-1 Rest 5-10 min. Tabata Double Unders 8x 20sec on, 10 sec off.

Wednesday - CFE WOD & TOSH
On the Min for 7 Min 3 Reps Dead Lift @ 80% of 1Rm Rest 3min For Time: 50 Pull Ups 50 Dips, Rings or Bars.
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Thursday - CFE Recovery WOD & TT
Glute Ham Developer Sit-ups 3 x 15, Glute Ham Developer hip extensions, Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups
Swim:400M
Bike: 8 miles
Run: 1.5 miles

Friday - CFE WOD & Tabata

Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running. 

5 – 7 wall walks
The “Bear”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Swim: Use pool or open water
Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Saturday - CFE WOD & Rest Day

5×5 Weighted Ring Dips, Rest 180sec between sets: Use Weight Vest or Dumbell between knees
Rest 1min
For Time:
100 Push ups
Rest 5min
Tabata: 8 Rounds of 20sec on, 10 sec off
GHD sit ups,
Rest 1 min
Hip Extention’s

Sunday - CFE WOD & Tempo Hill Climb

5×5 Weighted Step ups 24″ box, each leg (Rest 2min between sets)
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.
Rest 5 min:
5 Rounds For Time:
6 Hand Stand Push Ups
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.
Bike: 30min Hill Climb, 4-8% ave Grade.