Similar to my taper for Ironman Canada I’m going with the 1.5 weeks. I’ve changed up a couple of the workouts, but otherwise things are pretty much the same. Here’s what’s going on…
Wednesday
PM – 4 rounds of: 15 power snatches @75, 15 pull ups, 250m row (75% intensity).
Thursday
AM – Run: 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m (85% intensity).
Friday
AM – “Seven” 7 rounds of 7 reps for time: HSPUs, thrusters @95, knees to elbows, deadliest @185, burpees, kettlebell swings @54, pull ups. My time 26:50 (75% intensity).
PM – Swim: 30 minutes (75% intensity).
Saturday
AM – Run: 5 mile @8 min/miles.
PM – “Killer Miller” (Modified) : 30 burpees, 15 GHD sit ups, 30 squats, 30 push ups, .5 mile stationary bike. Time: 23:13 (75% intensity).
Sunday
AM – 1 hour easy bike ride.
Monday
PM – Heavy Lift 5X3 Back squat @70% of 5X3 max.
Tuesday
AM – Swimming Tabata.
PM – “Helen” 3 rounds for time of: Run 400 meters, 21 kettlebell swings @55, 12 pull ups (75% intensity).
Wednesday
Off
Thursday
AM – Brick: run-bike-run 800/1.5mile/800.
Friday
Off
Saturday
AM – Easy 15 minute ride/run.
Sunday
Race!
If you have any questions about this programing let me know!
Now get outside and have fun by working hard! 🙂
