Marathon Training

Monday

“Jackie”
1000m row
50 thrusters (45/30)
30 pull-ups

Tuesday

*Change of support drill: 3x each leg building toward change of support forward motion drill for 10m; 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
*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

Short Interval:
4 x 400m, rest 60s between

WOD: For time:
21 shoulder press (96/65)
400m run
21 push press (96/65)
400m run
21 push jerks (96/65)
400m run

Wednesday
WOD:
10min EMOM
10 dumbell  bench press @ light/medium load (40/25)
10,9,8,7…..1
Box jumps (step down)
HSPU (sub ½ of wall walks)
*12min cap

Thursday
*Change of support drill: 3x each leg building toward change of support forward motion drill for 10m; 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
*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
*Long Interval:
3 x 7 min on, 2 min off

Friday
5-5-5-5-5 back squat

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