Long Week

It's been a long week of training due to the fact that I have been plagued with flat tires. My tires were wearing out, so I decided to go buy some new one from Contender. The last thing I want is to be going 45mph down Millcreek Canyon and have one of my old tires blow out the side. Since I put on the new tires, 5 days ago, I have gotten three flats. So frustrating.

On a happier note. The Sports Mall has a 200m asphalt track next to the pool, and yesterday they added two old giant tires. They are about 250# each and are just sitting in on the side of the track being used by the Boot Kamp classes. I had never flipped a tire before and thought it would be pretty stupid, but it turns out to be an incredibly effective way to train. They are heavy and awkward to flip around.

Saturday:
3 mile bike sprints x 4 with 1:30 active recovery between

Sunday:
REST

Monday:
AM Work
Sumo Deadlift 5-5-5-5-5

then:
21-15-9
135# Back Squat + 50 double-unders + 15m lunges + 20 24" box jumps

PM Work
5:00 spin (170+ heart rate)
5:00 rest (140 heart rate)
x 5 rounds 50:00 total

Tuesday
AM Work:
30 mile ride along Wastach to Little Cottonwood to Emigration

Wednesday
AM Work:
20 mile ride with 1 mile sprints along Wastach Blvd.

PM Work:
21-15-9
185# Deadlift + 135# push press

then
8 rounds
sprint 200m
10 ball slams

Thursday:
Lunch Workout
10:00 minute for max rounds of
5x 185# bench
5x weighted 20# strick pull-ups

then
8 rounds of
run 400m
10 tire flips
finish with a mile sprint at fastest pace possible.