Strength Training
Monday
Exercise
Sets
Barbell Back Squat
3 5
250 Pounds
Barbell Calve Raise
3 10
250 Pounds
Barbell Flat Bench Press
3 6
185 Pounds
Barbell Deadlift
3 5
300 Pounds
Barbell Shoulder Shrug
3 10
300 Pounds
Barbell Hip Thrust
3 5
275 Pounds
Barbell Military Press
3 10
105 Pounds
Barbell Hang Clean
3 5
135 Pounds
Barbell Bicep Curl
3 12
80 Pounds
Barbell Overhead Tricep Extension
3 12
80 Pounds
Wednesday
Exercise
Sets
Barbell Front Squat
3 5
155 Pounds
Barbell Calve Raise
3 10
250 Pounds
Barbell Half Deadlift
3 5
405 Pounds
*Hurt back doing…
*Hurt back doing…
Barbell Push Press
3 8
135 Pounds
Barbell Hang Clean
3 5
135 Pounds
Dumbbell Underhand Chest Fly
3 5
30 Pounds
Dumbbell Shoulder Shrug with Farmers Carry
3 20
75 Pounds
Cable Close Grip Pulldown
3 8
150 Pounds
Cable Tricep V-Bar Pushdown
3 12
65 Pounds
Cable Rope Bicep Curl
3 12
50 Pounds
Friday
Exercise
Sets
Barbell Back Squat
3 5
250 Pounds
*Unable to dd due to injury
*Unable to dd due to injury
Barbell Calve Raise
3 10
250 Pounds
Barbell Deadlift
3 5
300 Pounds
*Unable to dd due to injury
*Unable to dd due to injury
Dumbbell Shoulder Shrug with Farmers Carry
3 20
75 Pounds
Barbell Hip Thrust
3 5
250 Pounds
*Unable to dd due to injury
*Unable to dd due to injury
Barbell Hang Clean
3 5
135 Pounds
Dumbbell Chest Press
3 8
75 Pounds
Dumbbell Shoulder Press
3 10
55 Pounds
Dumbbell Bicep Curl
3 12
35 Pounds
Dumbbell (Single) Overhead Tricep Extension
3 12
75 Pounds
Swim Training
Exercise
Sets
Week Four Swim: Strength Swim (Monday)
1 As Long As It Fucking Takes
1,500 Meters Strength and Skill Workout
*Warm-up
100m swim
100m kick with board
100m swim
100m kick with board
100m swim
Main Set (3 Rounds)
8x25m (Odds sprint,
Evens recovery)
50m kick
50m sprint
Cooldown
4x25m
*Warm-up
100m swim
100m kick with board
100m swim
100m kick with board
100m swim
Main Set (3 Rounds)
8x25m (Odds sprint,
Evens recovery)
50m kick
50m sprint
Cooldown
4x25m
Week Four Swim: Main Swim (Wednesday)
1 60 Minutes
Intervals of 100 to 400 Meters
*Unable to dd due to injury
*Unable to dd due to injury
Week Four Swim: Steady Swim (Friday)
1 60 Minutes
Long, steady swim
*Unable to dd due to injury
*Unable to dd due to injury
Bike Training
Exercise
Sets
Week Four Bike: Steady Bike (Monday)
1 30 Minutes
Progressive 9minutes intervals…easy, moderate, steady
*Completed
*Completed
Week Four Bike: Intense Bike (Thursday)
1 30 Minutes
Intervals of 30 seconds to 8 minutes
*Unable to dd due to injury
*Unable to dd due to injury
Week Four Bike: Main Bike (Saturday)
1 240 Minutes
Long, low intensity bike
*Unable to dd due to injury
*Unable to dd due to injury
Run Training
Exercise
Sets
Week Four Run: Intense Run (Tuesday)
1 30 Minutes
Intervals of 30 seconds to 8 minutes
*Unable to dd due to injury
*Unable to dd due to injury
Week Four Run: Off the Bike Run (Thursday)
1 30
Moderate pace off the bike run
*Unable to dd due to injury
*Unable to dd due to injury
Week Four Run: Main Run (Sunday)
1 90 Minutes
Long, low intensity run
*Unable to dd due to injury
*Unable to dd due to injury
*Started off the week well enough before hurting my lower back strength training. Then hurting my right calve on top of that. Still not sure how much I am going to be able to do this upcoming week.
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