Warning Will Robinson

I am damn tired. Not, can't get up in the morning and function, but it is like my cells are getting ready for mutiny. Have I missed the boat?

No 603 PTP today. Will resume schedule but just feel like I need to be listening.

Tri Run 5k
Post run thoughts...likely shouldn't have. Heavy heavy legs. Not enough sweat. Hmmm, mineral check.

Really wanted to CFRV WOD, but already ran and that kinda takes away from the programming. Instead ran a shorty bell workout after more painting.

KBWOD
Complete 6 rounds:
You have 90 seconds max to complete the following...

Air Squats - 20
Russian Swings - 20 16kg/35#

*Rest 90 seconds between rounds.

More re-feeding. I actually have added in some protein based bars. Crud. FGB is tomorrow and I feel like I might not have enough juice. ;(.

I really have not felt like I have overdone it. Just take it one day at a time here...taper is straight ahead.

Home again, home again

Buy-in: Dynamic Stretches

603 PTP: Rest day

Tri Run:
3 miles/30 minutes
damn hills ;)

Lotsa painting. 10 ft ladder, good core from leaning so darn much and arms up for 3 hours! ahhhh ;)

Primarily Paleo:

Bottoms Up!

Buy-in: POSE Running - get educated, watch videos, practice 2 drills

KB September Challenge
Bottom Up Clean to Press
4 minutes of good quality movement each side



603 PTP:

• Deadlift (wm sets) 195 1rep form felt ugly, reset at 185x3, 165x5
• Press (wm sets) 60x3, 55x5

Cash-out: Run 3x800 w/1 minute hard in the middle of each 80, rest 2 minutes

CFE Swim: 500 yds - wm - 200 free, 10x 30 seconds on, 90 second rest, cool 50 free, site breathing

Those Runner's Legs

Tri Run: 30 minutes w/3x hill sprints in the middle, 30 second recovery after each sprint. 5K

Mobility WOD: is a must as I do these runs. I know that I am not doing a huge Triathlon but it IS much different than how I have been training over the last year+...so much different from the 400/800 quickies.



Work, Banking, Estate stuff and some post run melon, mmmm.


Tri Swim: 500 yds - 8 laps tabata in the middle. 200 warm up, 200 tabata, 100 cool down

Back to the Work

Only Sunday and it feels like work.

CFE Swim
Morning swim on tri schedule:500 on CFE Tempo/TT speed.
750 on the tri schedule, swam Combat Side Stroke to round it out with the extra 250.
Hit the 750 and was feeling good, so went to 1000m and mixed in some basic kick drills.
Working on site breathing a bit as it is really different that stroke breathing.

@ CFRV
Buy-in: OHS Warm up, Burgener Warm up, Snatch Balance


3x3 warm up set Power Snatch, 45/55/65 - really work on the third pull
3x3 Power Snatch @65# Rx

603 PTP:

• Deadlift (WM sets) 175/155
• Press (WM sets) 55/50

Cash-out: Row 500x3,  6:03 - been awhile since I have been on the rower, played a bit with form. will still work on it, not consistent.