Peak Sprint Triathlon 2014

08/16/14

Swim 300yards
Bike 15 miles
Run 3 miles
(1:22:44)

Swim

08/13/14

Swim 600y

W1 Half-a-Murph & W2 Arms, Back

08/12/14

Workout 1

Run 1 mile (TM)
Pullups x 100
Pushups x 200
Squats x 150


Workout 2

LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
Incline DB Curl 3 x 12
OHDB Extension 3 x 12
Single Arm Cable Curl 3 x 12
Overhead Rope Press 3 x 12
Wide Grip Rear Pulldown 3 x 12
Wide Grip Pulldown 3 x 12
Cable Rows 3 x 12
Smith Bar Rows 5 x 12
Rear Smith Shrugs 4 x 12

W1 Bike, W2 Bench, DB Fly, Squat, Situp, Toes to Bar & W3 Snatch, Bike

08/11/14

Workout 1 Bike 6 miles


Workout 2

4 rounds of:
Bar Pushups x 10
TRX Rows x 10
---
Bench Press (135) 10, (225) 4, (275) 4, (315) 4 - 4
Incline DB Fly 4 x 12
Squat (135) 10, (225) 4, (275) 4, (315) 4, (335) 4, (365) 4, (385) 2, (335) 4, (275) 4

5 rounds of:
Situps x 10
Toes to Bar x 10


Workout 3

Snatch (65) 4, (95) 4, (115) 4, (135) 2, (155) 2, (165) 2, (185) 2, (135) 1
Bike 6 miles

Chicago 10k

08/10/14

Chicago 10k
60 minutes

W1 Bike & W2 Rope, Clean, Situp, KB Swing, Tire Flip

08/09/14

Workout 1 Bike 15 miles

Workout 2

3 rounds of:
Rope Climb (17') 3
Hang Clean (135) 10
GHD Situp x 15
KB Swing (70#) 20
Tire Flip x 20

Bike

08/08/14

Workout 1 Bike 6 miles

Workout 2 Bike 6 mile