CF/TRADITIONAL "HYBRID" PROGRAM - WEEK 4

Monday (4/26):
CF - 7x5 Dead lift. Took it easy and did weights of 95, 115, 135, 2x155, 2x165. Just focusing on form and deliberate, slow movement.

Taught RPM in the evening.

Tuesday (4/27):
CF - "Stephen". 30-25-20-15-10-5 of GHD situp, back extension, Knees to elbows, and 95# straight-leg deadlift. I subbed 55# for 95. Did it in 26:36. Back is not 100%, but definitely getting better.

Swam in the evening - "heavy tosh" CFE workout. 3x(50 + 100 + 200) where you rest the amount of time the interval took.

Wednesday (4/28):
Planned rest day.

Thursday (4/29):
CF - 10x2 back squat. Took it easy and did 135#. Slow, deliberate movements. Still recovering.

Friday (4/30):
CF - 50 WBS, 25 pull, 40 WBS, 20 pull, 30 WBS, 15 pull, 20 WBS, 10 pull in 12:54. Did this one on my lunch break on my front porch in the sun. Didn't throw the ball to 10'...just threw it up about a foot over my head. No back pain.

GREAT RUN!! 30' time trial, ran 18.5 laps and my HR averaged 168 over last 20 minutes. Last year I did this "test" and ran just over 18 laps and my HR averaged 173 over last 20 minutes. I'm als0 still really sore from Tuesday.

Saturday (5/1):
CF - 5x 500m row, 135# power clean x12, 95# thruster x15. Used 95# for cleans and thrusters and subbed WBS (with no throw) for sets 2 and 4. Did in garage in 27:27. No pain.

Sunday (5/2):
CF rest day.

Brick workout - rode for 2.5 hours (48.5 miles) then ran for 40 minutes (5.25ish) miles. Terrible sunburn on my lower back where tri top and bottom separate. Can hardly sleep.

Week four in the books...good week.