{"id":5468,"date":"2019-05-01T16:57:09","date_gmt":"2019-05-01T21:57:09","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5468"},"modified":"2019-05-01T16:58:51","modified_gmt":"2019-05-01T21:58:51","slug":"ac-pe-marathon-25","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5468","title":{"rendered":"AC PE Marathon 2\/5"},"content":{"rendered":"<p><strong><u>Marathoner Training<\/u><\/strong><u>:<\/u><\/p>\n<p><strong><u>Sunday<\/u><\/strong><br \/>\n10k time trial<\/p>\n<p><strong><u>Monday<\/u><\/strong><br \/>\n15 min AMRAP:<!--more--><br \/>\n10 box jumps<br \/>\n15 KB clean &amp; jerk (53\/35)<br \/>\n20 double-unders<\/p>\n<p><strong><u>Tuesday<\/u><\/strong><br \/>\n*<strong>Foot tap drill:<\/strong>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.\u00a0 Finish with 20m jog after each leg focusing on running pose and pulling<br \/>\n*<strong>Front lunge forward drill:<\/strong>2x 10-20 taps each leg; much like foot tap drill, except tapping foot is farther out in front.\u00a0Finish with 20m jog after each leg focusing on running pose and pulling<br \/>\n*<strong>Change of support drill:<\/strong>10x each leg; finish w\/ 20m jog focus on pulling<br \/>\n*<strong>Timber drill:<\/strong>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<\/p>\n<p><strong>Short Interval<\/strong>:<br \/>\n30s on 30s off<br \/>\nFor 10 rounds or until pace\/form deteriorates<\/p>\n<p><strong>WOD<\/strong>:<br \/>\n3 rounds for time:<br \/>\n25 pull-ups<br \/>\n25 abmat sit-ups<br \/>\n<strong><u><br \/>\nWednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\n10 minute AMRAP<br \/>\n10 box step ups<br \/>\n5 squat clean thrusters (115\/75)<br \/>\n10 sit-ups<\/p>\n<p><strong><u>Thursday<\/u><\/strong><br \/>\n*<strong>Foot tap drill:<\/strong>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.\u00a0 Finish with 20m jog after each leg focusing on running pose and pulling<br \/>\n*<strong>Front lunge forward drill:<\/strong>2x 10-20 taps each leg; much like foot tap drill, except tapping foot is farther out in front.\u00a0Finish with 20m jog after each leg focusing on running pose and pulling<br \/>\n*<strong>Change of support drill:<\/strong>10x each leg; finish w\/ 20m jog focus on pulling<br \/>\n*<strong>Timber drill:<\/strong>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<\/p>\n<p><strong>Long Interval:<\/strong><br \/>\nRepeat<br \/>\n4 x 10 min on, 2 min off<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\n5-5-5-5-5 deadlift<\/p>\n<div id=\"iLikeThis-5468\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5468);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathoner Training: Sunday 10k time trial Monday 15 min AMRAP: 0 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-5468","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5468","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5468"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5468\/revisions"}],"predecessor-version":[{"id":5471,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5468\/revisions\/5471"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}