Marathoner Training:
Sunday
Run 75 minutes @ 13.1 pace
Monday
WOD: “Fight Gone Bad”
3 Rounds 1min @ each station
Wall ball shots (20/14)
SDHP (75)
Box jumps (20)
Push Press (75)
Row (cal.)
Tuesday
Troubleshooting Drills:
*Hands Clasped in front of your body (checks over striding, late pulling and leaning too far forward)- As you run, extend arms in front of you at shoulder level, clasping hands together
-If your arms move from side to side, you’re over striding
-If your arms move up and down, you’re pulling late
-If your hands are pointing down, you’re bending forward
*Hands clasped behind your body (checks if you’re leaning too far forward, not landing with foot under hip)-As you run, clasp hands behind your back
-Is upper body in upright alignment or do you feel your torso bending forward?
-Is your foot landing under your hips?
Short Interval:
3 x ½ Tabata
*(20s sprint; 10s rest) for 4 rounds (rest 2min between 4 rounds)
*Goal is to keep all 3 distances run on Tabata’s the same
*1/2 “Cindy”
10 min AMRAP of:
5 pull-ups
10 push-ups
15 squats
Wednesday
WOD:
21-15-9
Deadlifts (225/115)
Ring Dips
Thursday
*Troubleshooting Drills:
*Hands Clasped in front of your body (checks over striding, late pulling and leaning too far forward)- As you run, extend arms in front of you at shoulder level, clasping hands together
-If your arms move from side to side, you’re over striding
-If your arms move up and down, you’re pulling late
-If your hands are pointing down, you’re bending forward
*Hands clasped behind your body (checks if you’re leaning too far forward, not landing with foot under hip)-As you run, clasp hands behind your back
-Is upper body in upright alignment or do you feel your torso bending forward?
-Is your foot landing under your hips?
Long Interval:
3 x 800m, 600m, 400m, 200m
1:1 work : rest
Friday
5-5-5 Deadlift @ 75% of 1 RM