Marathoner Training:
Sunday
30 min for distance
Monday
For time:
100 kettlebell swings
100 push-ups
100 squats
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:
60s on, 60s off
Until form/pace deteriorates
WOD: 10 min. EMOM
2 power clean & jerks @70% of 2 RM (focus on speed & technique)
Then…
8 Min. AMRAP:
9 GHD sit-ups
6 OHS (95/65)
Wednesday
WOD:
For time:
50 thrusters (95/65)
50 cal row
Rest 5:00
50 pull-ups
50 double-unders
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:
5 x 800m
Rest 2min between
(work to shave 10s off pace set from last 5 x 800m in January)
Friday
5-5-5-5-5 shoulder press