4.3 easy miles run

New training plan includes running on Wednesday, which was usually a rest day for me. Yesterday's run was no problem but my legs felt a little tired today. I'll adjust!

Warmup, run through clean and jerk.

10x1 min. Power clean + hang clean + jerk @135

Workout: 8x3min rounds
Ski Erg 200m or bike 400m then 10 power clean and push jerk, rest remainder of 3 min. Alternated ski and bike, did 4 rounds at 95 then 4 at 75 when I got tired

Workout part 2: 10 minutes for max reps of:
16 box step overs 24" box
16 burpees

Stretch

4 mile run and 9 mile bike ride in the morning.
Wednesday full body lift routine later in the day.

55-minutes upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

2 sets of 1-minute planks

After not having done any track work in a couple years (since transitioning to trail running) I ran a set of 8x400 at a fast pace (for me).

I wanted to barf when done.

Easy 5 mile run.
Running my 5th TIR this weekend.

6 miles