Marathoner Training:
Sunday
Run 120 minutes @ race pace
Monday
5 rounds for time of:
5 Power Cleans (135/85)
10 Front squats
5 Jerk
20 Pull-ups
rest 1:30
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 overstriding
-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 rounds
:45 hill sprints; rest 2:30m
*Find the steepest hill on the soccer field
WOD:
100-80-60-40-20 DU’s
25-10-15-10-5 Ring Dips
*Alternate DU’s & Dips
Wednesday
WOD:
For Time
800m Run
40 Renegade Rows (40/25)
120 med ball sit-ups
40 Renegade Rows (20/14)
800m Run
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 overstriding
-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:
4 Rounds:
400m < Mile PR pace, 200m recovery jog, 300m @ 75% 100m sprint, 300m @ 75%, 100m sprint
Rest 3:00
Friday
5×3 Bench Press @ 60%
Move weight fast!