Marathoner Training:
Sunday
Run 15 miles @ marathon pace
Monday
4 Rounds
1 min max cal row
1 min rest
1 min max rep thrusters (95/65)
1 min rest
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:
6x200m
:60 rest
WOD:
3 Rounds
400m run
12 thrusters (95/65)
24 sit-ups
Wednesday
WOD:
1 SDHP (75/55)
2 thrusters (75/55)
3 Push press (75/55)
4 power cleans (75/55)
5 power snatches (75/55)
6 KB swings (53/35)
7 pull-ups
8 Knee-to-Elbows
9 Box Jumps (24/20)
11 Burpees
12 OH lunges (45# plate)
*Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps
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 20min on, 5min rest
Friday
3-3-3-3-3
Back squat