Monday, May 19, 2014

May 12th - May 18th


Monday:

1 mile @ 6mph

3x
10 Cross body bicep curls (15 lbs)
10 Overhead tricep extensions (25 lbs)
10 Shoulder press (10 lbs)

3x
6 Assisted pull ups (55 lbs)
6 Assisted Dips (55 lbs)
10 Push Ups

3x
10 Pull downs (115 lbs)
10 Reverse grip pull downs (115 lbs)

3x
10 Tricep kickbacks
10 Lateral raises
10 Front raises

CX Works

10 mile bike ride

Tuesday:

Swim
100m warm up
1x250m
12x25m sprints
1x250
100m cool down

Wednesday:
1 mile @ 6.5mph

3x
10 Squats (115lbs)
10 Lateral Step Ups (each side)
10 Box Jumps (small box)

3x
10 Deadlifts  (95 lbs)
10 Step Ups (each side)
10 Rocket Squat Jumps

40 minute bike (easy/moderate)

CX Works

Thursday:
5 mile run @ 9:30/mile

Friday:
4 miles of speedwork (6-8.5 mph)
30 minute Body Pump Express

Saturday:
26 mile bike ride

Sunday:
Brick!
12 mile bike ride followed by 6 mile run at 9:30/mi

Total miles ran for week: 17
Total miles for 2014: 275


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