Week of May 2nd
Tuesday
run time trial - 10miles (warmup well with 10mins of running/drills) then run strong for 10miles. get hydration/nutrition in!
crossfit = 12min amrap (8power cleans, 10wallball, 8toes to bar) - powercleans = 65 to 70lbs, no wallball? do tuckjumps. lmk what weight works!
Wednesday
swim interval - 15x50 on the 90's warmup well with 500-700yds including some fast 25's
crossfit strength = warmup to find a good weight for backsquats (5reps) then go: 5rounds of (5backsquats, 8pushups, 20dble unders)
Thursday
bike interval - 1mile hard effort, 1min rest; 2miles hard effort, 2mins rest; … up to 5miles hard effort. warmup well & be strong with intervals!
Friday
swim time trial - 1200m for time; warmup with some fast 100's and drill work.
crossfit = tabata something else (20:10 x8 for pullups, pushups, situps, squats)
Saturday
run interval - 6x800m on 3mins rest (warmup with good running and dynamic stretches, etc)
crossfit = 8min amrap (8thrusters 65lbs, 10kb swings, 8halfburpees) - halfburpee = pushup position, jump feet in and out and do a pushup - no sta
Sunday
bike time trial - 60k TT - warmup with 10mins of easy to steady efforts - ride rolling hills and practice nutrition/hydration plan. stay focused!
No comments:
Post a Comment