CF/TRADITIONAL "HYBRID" PROGRAM - WEEK 6

Monday (5/10):
CF - rest day.

Taught 45 minute RPM class.

Tuesday (5/11):
Early morning on ACU track - 10x800 (2:56, 51, 51, 52, 51, 56, 51, 52, 53, 50). Great run. 34 laps in all. Also about 90% humidity.

CF - scaled version of "Garrett" - 75 squat, 25 HSPU (I used paralletes with my feet on the smith machine bar on highest level), 25 L Pulls in 14:14.

Wednesday (5/12):
Taught RPM at 535 AM. An "extra" session...not accounted for in my training plan. Took it easy.

CF - 5K which I did right after RPM on the treadmill. About a 6:50 pace. Nice and easy.

Thursday (5/13):
CF - Total. But I did Helen instead. Don't see the point in doing CF total for a while due to my back...which feels just about 100% by the way. Helen in 8:30 which was a PR.

Tabata treadmill on 9.3 mph and 12 incline. Ugh...always a killer.

Friday (5/14):
CF - rest day.

Raining so I rode inside - 1:25:00. Did an RPM class on DVD then rode for another 35 or so minutes. Good workout.

Saturday (5/15):
CF - 5x 1 minute WBS, 1 minute 15' rope climb, run 400 m - start each round six minutes apart. WBS (22, 25, 25, 28, 30). Rope climb (3, 4, 4, 4, 4). Toasted.

Was supposed to swim but it was stinking lightning all day so the pools were closed. I went to the Health Club and (after a brief warm up) set the speed at 10 (worked up to 10.5) mph and did 30 on, 30 off for 30 minutes. Pretty easy, but just wanted to get the legs moving and sweat a little bit.

Sunday (5/16):
CF - OHS, front squat and back squat all 5x1. Didn't do that. Not ready. Plus my muscles are super sore from the weeks resistance training...need a break.

Got my swim in. About 2500 yards. Didn't wear a watch, just focused on spl (stroke per length) and form. Averaged about 10 strokes per 25 yard length and did my last four 100s in 39 or fewer strokes. Feel pretty good about that. Not sure how FAST I'm going though.

Week 6 in the books. Good week except that I missed a swim due to rain. Starting Paleo tomorrow. Cooked beef liver and chicken today.