Week 4 Plan

Yes already nearing the end but here is what we have been up to this week:

Tuesday April 12th:

• run time trial - 20mins. warmup well with a good 10mins including running & dynamic stretching
• crossfit = 6rds for time - 5deadlift, 8burpees, 11boxjumps (deadlift = 65% 1rm

Wednesday April 13th:

• swim interval - 4x200 with equal rest. try to keep your 200's within 5sec of each other. warmup well with 500m swim/drills
• crossfit strength = 5x3thrusters - warmup with some front squats and lighter thrusters, then go for a big number… reach 80%max?!
  
  

Thursday April 14th:

• bike interval - 8x(1mile hard effort, 1min easy)- warmup with 15-20mins easy riding with some pickups. ride rolling hills if possible.
  

Friday April 15th:

• swim tt - 12mins for distance. warmup with a good 800m, include some fast 50's.
  
• crossfit = 3rounds for time (8front squats 65lbs, 15kipping pullups, 400mrow)
  
  

Saturday April 16th:

• run interval - 4x1mile repeats with 6mins rest. if you can - get outside - warmup well, run 1mile (rolling hills) with hard effort, rest, repeat!
• crossfit = 12min amrap (5toes to bar, 10pushups, 15kbswings, 20squats)
  
  

Sunday April 17th:

• bike tt - 35miles - warmup well with 10-15mins include some 45sec fast pedals. hydrate and nutrition (at least 250cal/hour) :)