65 min run:

• 5 min EZ
• 10 min stairs
• 5 min EZ
• 3 rounds of 1:30 FAST, 1:30 EZ
• 5 min EZ
• 10 min on the Ford Dam hill
• 5 min EZ
• 16 min out and back as 6 min @ pace/2 min EZ

Durability

- 100 pushups
- 200 abs
- 100 lunges
- 200 abs

10 rounds of…
- 10 sisters (25#)
- 5 pushups
- 10 jumping jacks
- 5 8-count bodybuilders

Work Capacity:

On the minute for 12 rounds…
- 3 x Power Cleans – (http://youtu.be/ssEvAIEfkHs)
- 3 x Hang Squat Clean – (http://youtu.be/CvIMGrMYwH4)
- 3 x Push Press – (http://youtu.be/gTu8QWrLtUM)

*** Round 1 – 3 – 85#
*** Round 4 – 6 – 95#
*** Round 7 – 9 – 105#
*** Round 10 – 12 – 115#

Strength:

10 – 8 – 6 – 4 – 3 – 3 – 3 – Overhead Squat

Chipper:

20 x O/H Squat @ 80% of 3RM
100 x 2 count mountain climbers
20 x Pullups
100 x Lunges

Durability:

35 minutes on the eliptical

30 min run
Four rounds of…
- 6 min run
- 2 min EZ
THEN..
Bar Bell Complex (75, 85, 95, 105)
- Deadlift x 4
- Row x 4
- Power Clean x 4
- Push Press x 4
- Back Squat x 4

Strength:

10 – 8 – 6 – 5 – 3 – 3 of Deadlift

Chipper:

18 x DL @ 85% of 3RM
200 X step ups @ 2×10# DBs
20 x Sisters
- Take a 25# DB
- Start in a seated position
- Roll backwards until DB hits the mat behind your head
- Roll forwards and pop into a squat
- Thrust up

Work Capacity:

21-15-9 Thrusters (95#) and Pushups
Run 1 Mile
9-15-21 1 rep pullups+Lat Pulldowns and Thrusters

45 min run

THEN…
20 x Jumping jacks
20 x Burpees
20 x Double Unders

Work Capacity:
5 rounds of…
- 12 x Squat Cleans (2×35# DB)
- 12 x Lat Pulldowns (HEAVY)
- 6 x Power Cleans (85, 95, 105, 115, 85)
- 6 X Bench Press

Baseline: ‘Fraid knots routine

Work Capacity: 5-10-20-30-20-15-5 reps for time:
– Burpees
– Air Squats
– Double Unders
– Sit-Ups

Baseline:
30 min Eliptical
THEN..
5 rounds of…
– 10 x wall ball
– 10x pushups
– 10 x 2 Ct mt climbers

Strength:
10-8-6-6-5-3-3 Seated Press

Stamina:
18 x 85% 3RM

Work Capacity:
21-15-9-15-21 of…
– Ring Dip Pushups
– DL (135#)
– Double Unders

Durability:
– 200 Abs

PM: SEALFIT

Baseline:
5 rounds of…
20 x KB SDHP @ 55#
10 x 2 count mt climbers
5 x 2 count jumping lunges

Work Capacity:
10-9-8-7-6-5-4-3-2-1 of:
- KB Swing x 2 (20x, 18x.. 2x)
- Pushups x 1
- Dips x 1
- KB SDHP
- Abs x 2

Baseline:
30 min run
Frog Complex – 75, 85, 95, 105
- Deadlift
- Row
- Powerclean
- Push press
- Back Squat

Strength:
5 rounds of:
3 x pull ups (or to fail) with weights
10 x lat pulldowns

Stamina:
3 x WPU @ 90% 3RM
5 x decline pushups
10 x lat pulldowns

Work Capacity:
5 rounds max effort for 1 min @ 1 min rest…
- Wall Ball
- SDHP (75#)
- Box Jump
- Push Press (75#)
- Double Unders

SWIM

WU: 450 as 100 swim, 50 kick (FREE)
450/450
Kick: 8×50 FINS @ 1:10
Drill: 10×25 @ :40
650/1100
Main:
6×200 @ r:45
Odds = Negative split by 100s
Evens = Descend 1 to 3
1200/2300
Fins: 8×50 @ r:15
25 Bk/25 Br w/Fly Kick
400/2700
200 EZ
200/2900

I’m sorry that you hate bikers riding along Minnesota’s most beautiful parkway River Road. I’ve got to tell you, it really made my evening when you called me Lance, even if it was to say “Hey Lance! Get out of the F****ing road!” But seriously I’ve been working hard on my biking over the last couple of years and it really does validate my progress. Thanks for your (sort of) support – it means a lot.

I can see how it might confuse you that I’m supposed to be biking in the road. I can tell by your big hickish beard, overalls and that giant belly that you have no idea how to ride a bike. Allow me to share some tidbits:

First, you can’t bike on the path if you go more than 10 miles per hour. This is a hard fact to learn for you I’m sure, since I can tell you haven’t even walked a mile in ten years let alone know how slow I’d have to go to go less than ten miles per hour.

I know it must be hard to read from where you come from – Anoka perhaps? but if you bothered to look at the rather large markings painted on the road in gigantic white letters you would see the word bike with an arrow above it. I’m no genius but these markings generally tell you that bikes have a lane and even subtly point in what direction they’re supposed to go.

Maybe you don’t resent riders. Maybe you just resent me. Allow me to introduce myself – My name is Charles Goodman and I am riding my triathlon bike during an organized practice with my Performance Power triathlon club. No? Still doesn’t help? I think I know why. It must be because my bike is worth more than your 1997 spaceship looking Dodge Caravan. That has to be it! Of course! You must hate my guts because I’m biking as fast as your van and it can’t go faster than this. I can tell because your van sounds like a motorcycle and smells like a lawn mower. Way to go…

Let’s agree to disagree here fella. My name is Charles Goodman and I’m a decent biker and you should go back to driving your van in Anoka where you obviously have no idea how to drive next to a biker. Let’s chat again sometime soon – say this Saturday in Stillwater? I have a longer bike so we can have a more meaningful conversation.

Thanks!

Charles