Pse2

July 20, 2016 Wednesday

Bike 2 (C5)

RPE 10/10

Run 2 (C5)

RPE 10/10

Row 2 (C5)


July 19, 2016 Tuesday

**Buy OUT: 2 Minute Side Plank Hold


July 18, 2016 Monday

Swim 1 (C5)

RPE 8/10

Bike 1 (C5)

RPE 8/10

Run 1 (C5)

Row 1 (C5)

Strength (C5)

@ 90% of last week’s 3RM Suggested WU as follows: 10 @ Barbell – 5 @ 60% – 5 @ 70% – 3 @ 80% then begin!

Accessory Work (C5)

Accessory Work (C5)

@ 12" (Scale to Plate)

Accessory Work (C5)

3 x :60 ME Alternating Single Leg V-Ups


July 15, 2016 Friday

The Hormone Game - Cortisol

Swim 3 (C4)

9:00 Work, 3:00 Rest @ 95% of LT Pace or Time Trial distance for Sport

Bike 3 (C4)

9:00 Work, 3:00 Rest @ 95% of LT Pace or Time Trial distance for Sport

Run 3 (C4)

9:00 Work, 3:00 Rest @ 95% of LT Pace or Time Trial distance for Sport

Row 3 (C4)

9:00 Work, 3:00 Rest @ 95% of LT Pace or Time Trial distance for Sport

Conditioning

Aim less than 10 minutes


July 14, 2016 Thursday

Strength:

==================== with :03 Pause Suggested WU as follows: 10 with Barbell – 5 @ 40% – 5 @ 50% (practice the pause)

Accessory 1:

Accessory 2:

===================== RPE 6/10

Accessory 3:

=================== At the top


July 13, 2016 Wednesday

Swim 2 (C4)

Bike 2 (C4)

Run 2 (C4)

Runners Treadmill Grade @ 12%

Row 2 (C4)


July 12, 2016 Tuesday

Conditioning (C4):


July 11, 2016 Monday

Swim 1 (C4)

Bike 1 (C4)

Run 1 (C4)