Pse2

August 15, 2016 Monday

Swim 1 (D3)

4 x (75m – 50m) Repeats, Rest 1:30 Intensity – RPE 10/10 Splits – Hold within 3 – 5 seconds

Bike 1 (D3)

7 x (1:30 – 1:00) Repeats, Rest/Spin 1:30 Intensity – RPE 10/10 Splits – Hold within 3 – 5 seconds

Run 1 (D3)

6 x (400m – 300m) Repeats, Rest 1:30 Intensity – RPE 10/10 Splits – Hold within 3 – 5 seconds

Row 1 (D3)

6 x (500m – 400m) Repeats, Rest 1:30 Intensity – RPE 10/10 Splits – Hold within 3 – 5 seconds

Strength (D3)

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

Accessory Work 1

Bent Over Barbell Row (supine grip) 4 x 6 @ +5-10# on last week Barbell (on back) Step Ups 4 x 6/6 @ +5-10# on last week. Keep one foot on box for all 6 repetitions.

Accessory Work 2


August 12, 2016 Friday

Swim 3 (D2)

800m @ 90% of last week’s 500m TT Intensity – RPE 8/10 Maintain pace throughout

Bike 3 (D2)

15 MI @ 90% of last week’s 10MI TT Intensity – RPE 8/10 Maintain pace throughout

Run 3 (D2)

4 MI Tempo @ 90% of last week’s 5K TT Intensity – RPE 8/10 Maintain pace throughout

Row 3 (D2)

4 MI Tempo @ 90% of last week’s 5K TT Intensity – RPE 8/10 Maintain pace throughout

Conditioning

**Moderate to heavy weight on Shoulder-to-Overhead


August 11, 2016 Thursday

Strength

4x6 @ 70% of last week's 3RM + 5-10#

**4 x Average number of Max Strict Chin-Ups from last week, but subtract 3 reps and add :03-:05 pause to each rep

*8 each leg. Medium weight dumbbells. Add weight to last week


August 10, 2016 Wednesday

Understanding The Power Speed Endurance Model

Swim 2 (D2)

Intensity – RPE 9/10 Splits – Hold within 5 – 8 seconds

Bike 2 (D2)

Intensity – RPE 9/10 Splits – Hold within 5 – 8 seconds

Run 2 (D2)

Intensity – RPE 9/10 Splits – Hold within 5 – 8 seconds

Row 2 (D2)

Intensity – RPE 9/10 Splits – Hold within 5 – 8 seconds


August 09, 2016 Tuesday

Two Minute Tuesday

Hang Power Clean @ moderate weight *Time Cap 8:00


August 08, 2016 Monday

Swim 1 (D2)

Intensity – RPE 10/10 Splits – Hold within 3 – 5 seconds

Bike 1 (D2)

Intensity – RPE 10/10 Splits – Hold within 3 – 5 seconds

Run 1 (D2)

Intensity – RPE 10/10 Splits – Hold within 3 – 5 seconds

Row 1 (D2)

Intensity – RPE 10/10 Splits – Hold within 3 – 5 seconds

Strength (D2)

4 x 6 @ 70% of last weeks 3RM + 5-10#

Accessory Work (D2)

4 x 8 bent over barbell rows at medium weight (supine grip) 4 x 8 barbell (on back) step ups at medium weight keeping one leg on box for all 5 repetitions, 12″ box Add weight to last week’s + 5 – 10#s

2 x 2:00 accumulate plank hold from all fours, Rest 2:00