Wendler 5-3-1 - Week 1 - Back and traps
20 Pullups - Week 3, Day 1
Run - 2.75 miles
Wendler 5-3-1 - Week 1 - Chest and Calves
100 Pushups - Week 3, Day 1
Bike - 24 minutes
Wendler 5-3-1 - Week 1 - Biceps and Triceps
20 Pullups - Week 3, Day 2
Run - 2 miles
Wendler 5-3-1 - Week 1 - Legs and Abs
100 Pushups - Week 3, Day 2
Swim - 20 minutes
Wendler 5-3-1 - Week 1 - Shoulders and Forearms
20 Pullups - Week 3, Day 3
Run - 2.75 miles
100 Pushups - Week 3, Day 3
Bike - 40 minutes
Swim - 21 minutes
You might notice a few changes here (or maybe not - heh)
1) I'm changing my weight training just a bit. I've heard a lot about the 5-3-1 program and it looks fun. Plus it's got De-Loading weeks programed in every 4th week, and I think I need that bit of rest.
2) I'm running for distance. I've come to the conclusion that I'm just too slow to run for time. I've got to get a few more miles in before my race, so I've picked up the last few weeks of the Hal Higdom Novice 5K program so that I can push my endurance into that 3 Mile range before my 5K.
3) I'm adding Biking and Swimming into the mix. That's because I'm actually 16 weeks out from my first "A" Race Triathlon and that makes this week 1 of sprint training! (EGADS!) so I need to get back on the bike and in the pool. I figured I'd split my bike training by doing 1 day on the trainer during the week, and on day out on the roads during the weekend. The weekday ride will be pretty much to the minute with some alternating resistance to simulate hills and probably to Podrunner to work on my cadence. The weekend ride will be minimum the number of minutes in my plan, and weather permitting, on the roads. I plan to get in a short swim mid week, and then a longer one on the weekend. The weekend swim may, or may not be as a brick with the bike ride, and the hope is to transition to more open water swimming as the weather gets better. We'll see, I still haven't found a place to regularly hit the open water.
And, that's that! :D