Marathoner Training:
Sunday
10k time trial
Monday
15 min AMRAP:
10 box jumps
15 KB clean & jerk (53/35)
20 double-unders
Tuesday
*Foot tap drill:2x 10-20 taps each leg; focus on tapping the ball of your foot, under your hip, then using hamstring to pull opposite foot from the ground back and under your hip. Finish with 20m jog after each leg focusing on running pose and pulling
*Front lunge forward drill:2x 10-20 taps each leg; much like foot tap drill, except tapping foot is farther out in front. Finish with 20m jog after each leg focusing on running pose and pulling
*Change of support drill:10x each leg; finish w/ 20m jog focus on pulling
*Timber drill:10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
Short Interval:
30s on 30s off
For 10 rounds or until pace/form deteriorates
WOD:
3 rounds for time:
25 pull-ups
25 abmat sit-ups
Wednesday
WOD:
10 minute AMRAP
10 box step ups
5 squat clean thrusters (115/75)
10 sit-ups
Thursday
*Foot tap drill:2x 10-20 taps each leg; focus on tapping the ball of your foot, under your hip, then using hamstring to pull opposite foot from the ground back and under your hip. Finish with 20m jog after each leg focusing on running pose and pulling
*Front lunge forward drill:2x 10-20 taps each leg; much like foot tap drill, except tapping foot is farther out in front. Finish with 20m jog after each leg focusing on running pose and pulling
*Change of support drill:10x each leg; finish w/ 20m jog focus on pulling
*Timber drill:10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
Long Interval:
Repeat
4 x 10 min on, 2 min off
Friday
5-5-5-5-5 deadlift