Marathoner Training:
Sunday
Run 10K
Monday
10,9,8….1
KB Swing
Goblet squat
Ring Rows (feet parallel with rings)
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:
8 x :40 sprints; rest 1:20
WOD: 10 RFT:
2 deadlifts (115/85)
3 hang power cleans (115/85)
4 push press (115/85)
*10min cap
Wednesday
WOD: 6RFT
5 muscle-ups (or 3 pull-ups/dips for each muscle-up)
21 double-unders
*8min cap
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:
8 x 400m; 1:1 work : rest
Friday
12 min EMOM:
2 Front Squats @ 65% of 1RM