Friday

missed bike

Thursday

AM-----missed swim----way too cold

PM-----CF

A1. Press @ 30x3 - 3 x 10 reps 65# rest 20s(fairly easy, will bump up weight next time)

A2. Russian step ups w/ dbs 35# 3 x 8 each leg; 20s rest b/t each leg; rest 2min

B1. Back extensions @ 4022- 3 x 10; rest 20 s

B2. Hollow Hold - 3 x 45s; rest 20 s

B3. HS hold max hold x 3  60s; rest 60 sec

+

10 min AMRAP

3 strict pullups

5 burpees

10 KB swings, 44#

10 walking lunges

5 rounds (wasn't sure but think I need to add weight to walking lunges)(could've added weight to pull-ups or more reps)

Wednesday

Run-----10 min warmup; attempted sprints (cot, wet and raining outside) ended up going back inside and did some intervals on treadmill but nothing like sprints

Tuesday

Bike-----10 min warmup; 10 x 1min hard @90%, 1 min spin; 10 @ 70%

Monday

AM-----missed swim

PM-----CF
A1.  RFE split squat @30x1 - 8/leg x 5 rest; 20 sec 25# first two sets, 15# last three
A2.  strict pullups @30x1 - 5 x 5 rest 2 min
+
5 sets @ high effort
30s wall ball, 20#
30s rest
30s air dyne
30s rest
30s jump rope
30s rest
30s row
30s rest

Saturday

5m TT-----38:22

Friday

Bike-----1:30 TT----rainy day, inside on bike(yuck)-----26.3 miles