FEBRUARY 21st - 27th

Well, it's been a rough couple of weeks. At least training wise, otherwise life is good. I had some swelling in my knee after the last round of long runs and then I got the flu, which was nice. At least I lost a couple pounds. I'm back on track after a slow start to the week, so let's go.

Monday
Mobility/ running drills/ rest

Tuesday
Back squat, 3 X 3 @240lbs
5 X 5
Strict press @45lbs (rehab)
Strict pull up @green band (rehab)
3 X 10
Reverse hyper
GHD sit ups

Wednesday
36 minute run @80% effort

Thursday
1) 4 rounds
15 Russian KB swings @70lbs
400 meter run
1 minute rest
2) 5 minute rest
3) 4 rounds
10 deadlifts @50% 1RM (205)
2 minute row @ >500m
1 minute rest
4) 5 minute rest
5) 5 minute cumulative plank on rings

Friday
Mobility/ running drills/ rest

Saturday
1 hour 45 minute run (mostly flat road)

Sunday
3 hour 7 minute run (hilly trails and road)

Pipeline trail

Recovery