September 02, 2016 Friday

Run 3 (D5)

10km @ 90% of 5 MI TT

Row 3 (D5)

10km @ 90% of 5 MI TT

Training

*Run 200m (Or Row 250m/Swim 100m/Ride 500m/Ruck 150m)


September 01, 2016 Thursday

A) Sumo Deadlift

4 x 3 @ +5-10# on last week

B) Strict Chin Up

4 x last weeks effort +1 rep

C) Bulgarian Split Squat

4 x 4/4 @ +5-10# on last week

D) Hollow Rock

Use scaling option of choice


August 31, 2016 Wednesday

Swim 2 (D5)

Bike 2 (D5)

Run 2 (D5)

Row 2 (D5)


August 30, 2016 Tuesday


August 29, 2016 Monday

Swim 1 (D5)

Bike 1 (D5)

Run 1 (D5)

Row 1 (D5)

4 x 3 @ +5-10# on last week

B) Bent Over Barbell Row (supine grip) 4 x 4 @ +5-10# on last week. C) Barbell (on back) Step Ups 4 x 4/4 @ +5-10# on last week. Keep one foot on box for all 4 repetitions.


August 27, 2016 Saturday

N=1: BreathMthrFkr

Swim 3 (D4)

1km @ 85% of last weeks 800m TT

Bike 3 (D4)

25 MI @ 85% of last weeks 20 MI TT

Run 3 (D4)

10km @ 85% of last weeks 5 MI TT

Row 3 (D4)

10km @ 85% of last weeks 5 MI TT


August 26, 2016 Friday

**Run 200m (Or Row 250m/Swim 100m/Ride 500m/Ruck 150m) Rest 5 minutes, move on to next piece

**Run 200m (Or Row 250m/Swim 100m/Ride 500m/Ruck 150m)


August 25, 2016 Thursday

1. Sumo Deadlift

4 x 4 @ +5-10# on last week

2. Strict Chin-Ups

4 x last weeks effort +1 rep

3. Bulgarian Split Squat

4 x 5/5 @ +5-10# on last week

4. L Sit

L-Sit – Accumulate 1-min hold Scale: Tuck sit If you don’t have paralettes, use dip bars, a couple of boxes or hang from a pull-up bar