Training for 1 May-7 May

Monday May 1st

10 minute warm-up

Hang Clean 3x5

Front Squat 3x6

Ring L Sit-up Pull-ups 3x6

Supine Leg Curls on the Floor 3x10

Alternating One Arm Ball Push-ups 3x12

Quick Rebound lower leg 3x10

Upside Down Kettle bell press 3x6

Plyo/Agility-

Shuffle through cones

Slalom through cones

Single leg hop through cones

Single leg bound over cones

Bike 7.8 miles

Tuesday May 2nd

Hollow hold 4x24s

Supine Shoulder Bridge 4x30s

squat 5x3

Quadruped lateral leg raise 5x3

Russian twist seated 4x24

Hip circles 4x10

Scapular push-ups 4x16

Hip swivel 4x5 Stiff windmill 5x5

Tuck ups 5x3

Elevated push-up 4x16

German arm swings 4x10

Ring vertical rows 4x16

Lat stretch 4x15s

Run 6.2 Miles

Warm flow yoga 75 minutes

Wednesday May 3rd

5 mile run

Thursday May 4th

Hollow hold 4x24s

Supine Shoulder Bridge 4x30s

squat 5x3

Quadruped lateral leg raise 5x3

Russian twist seated 4x24

Hip circles 4x10

Scapular push-ups 4x16

Hip swivel 4x5 Stiff windmill 5x5

Tuck ups 5x3

Elevated push-up 4x16

German arm swings 4x10

Ring vertical rows 4x16

Lat stretch 4x15s

Warm flow yoga 75 minutes

7.7 mile bike ride

Friday May 5th

Rest

Saturday May 6th

5 mile run

Sunday May 7th

Cimarron 50k (31.8 miles) 3rd Place Overall

1 extra birthday mile (not mine)