APRIL 4th - 10th

Monday
Rest
Tuesday
Back squats, 3 X 5 @225
Bench press, 5 X 10 @95 (shoulder improvement!)
Press, 50 reps broken up any way @75 (more improvement)
Strict pull ups/ chin ups, 35 reps broken up any way (I am very happy about this)
10 minutes core work
Wednesday
8 X 400 meter run, on the 4 minutes
Then: Deadlift ladder
10 @225
9 @235
8 @245
7 @255
6 @265
5 @275
4 @285
3 @295
2 @305
1 @315
Thursday
1 hour of grappling
1 hour of sparring/ pad work
Friday
Mobility
Saturday
26.2 mile row (3:39)
The heavy snow drove us into the gym. Not at all as fun as running.
Sunday
Rest. Sore in odd places and very tired.

MARCH 28th - APRIL 3rd

Monday
Mobility
Tuesday
Back squat 3 X 5 @225
5 sets of 10
Pull ups @blue band (shoulder is improving)
Bench press @95lbs
10 minutes of core work
Wednesday
8 x 400 meter run, on the 4 minutes
30 minutes heavy bag work
Thursday
20 minutes heavy bag work
30 minutes handstand and tumbling work
Friday
Rest
Saturday
2 hour run/hike @vacation pace
Sunday
2 hour run/hike @vacation pace

My shoulder is showing massive improvement! Overall things are going well and I'm feeling faster and more confident. I had a nice, relaxing weekend in Moab with Tara and my batteries are recharged. Good things are on the horizon. On top of that, I got this amazing email from a client that really helped get me in an even more positive mindset.

Jason:
Just wanted to touch base with you. My racing season is in full
swing...I've won a local race and gotten into the top 10 and the
podium at big national races. we had 2 70 mile races this  past
weekend (i took 7th in one of them), a lot of the girls were
complaining about back trouble and I was not one of those girls. My
hill climbing has massively improved and even better, I still have my
sprinting power at the end of these long stages!!!! I am vowing to try
to do some sort of core maintenance because I don't want to lose
everything.

But I just want to sincerely THANK YOU so much for your time and
attention to customizing a program to work for my specific goals and
to accommodate all my injuries and not interfere with my bike
training!!!


Tiffany Pezzulo

This is the reason why I love to train people. Seeing tangible results from what I put my heart into reinvigorates me.

MARCH 21st - 27th

Monday
2 hour trail run @80% effort
Tuesday
5 rounds
3 back squats @225lbs
10 bench press @65lbs (shoulder rehab)
10 pull ups @blue bands (shoulder rehab)
Wednesday
16 x 200 meter run, one every 2 minutes
Then
30 minutes heavy bag work
Thursday
Power clean + front squat / sledgehammer strikes ladder
10 @100lbs
9 @110
8 @120
7 @130
6 @140
5 @150
4 @160
3 @170
2 @180
1 @190
Between power clean + front squats, double the reps for each side on sledgehammer strikes.
Friday
1 hour of mobility work
Saturday
1 hour trail run @70% effort
Sunday
2 hour road run @90% effort

MARCH 14th - 20th

Monday
Mobility
Tuesday
Back squats @255lbs
3,3,3,2,1,1,1,1 reps
Jumping squats @135lbs
3 sets of 5
Wednesday
16 x 200 meter run. On the 2 minutes
Thursday
Mobility
Friday
Power clean + front squat ladder
10 @95lbs
9 @105
8 @115
7 @125
6 @135
5 @145
4 @155
3 @165
2 @175
1 @185
Saturday and Sunday
Try to get standby flight to Atlanta. Fail.

MARCH 7th - 13th

Monday
50 minute trail run @70% effort
Tuesday
Back squats
3,3,3,2,2,1,1 reps @250lbs
Jumping squats
3 sets of 5 @135lbs
Strict press @25lb dumbbells
Pull ups @blue band
3 sets of 10 reps each
Reverse hyper
GHD sit ups
3 sets of 10 each
Wednesday
6 X 400m sprint
6 X 100m sprint
Thursday
1) 4 rounds
200 ft sled push @155lbs
200m run
All with 20lb vest
2 minute rest between rounds
2) 5 minute rest
3) 4 rounds
10 deadlifts @bodyweight (190lbs)
10 box jumps @24"
1 minute rest
4) 3 minute rest
5) 5 minute cumulative ring plank
Friday
Mobility work
Saturday
1 hour 5 minute trail run @80% effort
Sunday
3 hour 30 minute trail run @80% effort

I love hills.

FEBRUARY 28th - MARCH 6th

Monday
Mobility/ Rest
Tuesday
Back squat, 4 sets of 3 @245lbs
5 sets of 5
Shoulder press @50lbs (rehab)
Pull ups @green band (rehab)
Wednesday
33 minute run @90% effort
Thursday
1) 4 rounds
12 russian KB swings @70lbs
2 minutes of jump rope
1 minute rest
2) 3 minute rest
3) 4 rounds
12 lunges @115lbs
2 minutes of step ups @18"
1 minute rest
4) 3 minute rest
5) 5 minutes cumulative in plank on rings
Friday
Rest/ Mobility
Saturday
Goofed off
Sunday
Goofed off

This was a lazy week, and I'm okay with that. Back at it on Monday.

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