July 28, 2016 Thursday

Strength (C6)

3 Box Back Squats with NO PAUSE add 5-10#s to last week’s weight, RPE 7/10 Suggested WU as follows: 10 with Barbell – 5 @ 45% – 5 @ 55%

Accessory Work (C6)

4 x 5 Strict Chin ups with :05 Pause at Top

Accessory Work (C6)

4 x 10 Dumbbell Double Arm Single Leg Deadlift, same weight as last week


July 27, 2016 Wednesday

Understand The PSE Model

Swim 2 (C6)

:45 Work – :45 Rest :45 Work – :30 Rest :45 Work – :15 Rest :45 Work – 3:00 Rest RPE 10/10

Bike 2 (C6)

:45 Work – :45 Rest :45 Work – :30 Rest :45 Work – :15 Rest :45 Work – 3:00 Rest RPE 10/10

Run 2 (C6)

:45 Work – :45 Rest :45 Work – :30 Rest :45 Work – :15 Rest :45 Work – 3:00 Rest RPE 10/10

Row 2 (C6)

:45 Work – :45 Rest :45 Work – :30 Rest :45 Work – :15 Rest :45 Work – 3:00 Rest RPE 10/10


July 26, 2016 Tuesday

Two Minute Tuesday

Immediately go into Max Effort Plank Hold after completing.


July 25, 2016 Monday

Swim 1 (C6)

RPE 8/10

Bike 1 (C6)

RPE 8/10

Run 1 (C6)

RPE 8/10

Row 1 (C6)

RPE 8/10

Strength (C6)

4 x 2 @ + 5-10#s to last week’s weight Suggested WU as follows: 10 @ Barbell – 5 @ 60% – 5 @ 70% – 3 @ 80% then begin!

Accessory - Ring Dips

4 x 5 Weighted Ring Dips at third set of last week’s weight

Accessory - Single Leg Box Jump

Single Leg Box Jump to 12″ (scale to plate)

Accessory - V-Ups

V-Ups with :03 pause at starting position


July 22, 2016 Friday

Swim 3 (C5)

@ 90% of Time Trial pace Example: Bike use 20mile TT, Run use 10K TT RPE 8/10

Bike 3 (C5)

@ 90% of Time Trial pace Example: Bike use 20mile TT, Run use 10K TT RPE 8/10

Run 3 (C5)

@ 90% of Time Trial pace Example: Bike use 20mile TT, Run use 10K TT RPE 8/10

Row 3 (C5)

@ 90% of Time Trial pace Example: Bike use 20mile TT, Run use 10K TT RPE 8/10

**Shoulder-to-Overhead @ same weight as Power Clean


July 21, 2016 Thursday

Pause Box Squats

2 Box Back Squats with :03 Pause add 5 – 10#s to last week, RPE 6/10 Suggested WU as follows: 10 with Barbell – 5 @ 40% – 5 @ 50% (practice the pause)

(Scale 6 to Rope Climb lying to standing)

3 x 8 Dumbbell Double Arm Single Leg Deadlift, add 5-10#s to last week, RPE 6/10

Top of Pullup Bar Holds


July 20, 2016 Wednesday

Strength Training as a Diagnostic Tool

Swim 2 (C5)

RPE 10/10