{"id":5474,"date":"2019-05-01T17:17:03","date_gmt":"2019-05-01T22:17:03","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5474"},"modified":"2019-05-02T14:16:33","modified_gmt":"2019-05-02T19:16:33","slug":"ac-pe-marathon-212","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5474","title":{"rendered":"AC PE Marathon 2\/12"},"content":{"rendered":"<p><strong><u>Marathoner Training<\/u><\/strong><u>:<\/u><\/p>\n<p><strong><u>Sunday<\/u><\/strong><br \/>\n30 min for distance<\/p>\n<p><strong><u>Monday<\/u><\/strong><br \/>\nFor time:<br \/>\n100 kettlebell swings<br \/>\n100 push-ups<br \/>\n100 squats<!--more--><\/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 \/>\n60s on, 60s off<br \/>\nUntil form\/pace deteriorates<br \/>\n<strong>WOD<\/strong>: 10 min. EMOM<br \/>\n2 power clean &amp; jerks @70% of 2 RM (focus on speed &amp; technique)<br \/>\nThen&#8230;<br \/>\n8 Min. AMRAP:<br \/>\n9 GHD sit-ups<br \/>\n6 OHS (95\/65)<\/p>\n<p><strong><u>Wednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\nFor time:<br \/>\n50 thrusters (95\/65)<br \/>\n50 cal row<br \/>\nRest 5:00<br \/>\n50 pull-ups<br \/>\n50 double-unders<br \/>\n<strong><u><br \/>\nThursday<\/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 \/>\n5 x 800m<br \/>\nRest 2min between<br \/>\n(work to shave 10s off pace set from last 5 x 800m in January)<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\n5-5-5-5-5 shoulder press<\/p>\n<div id=\"iLikeThis-5474\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5474);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathoner Training: Sunday 30 min for distance Monday For time: 100 kettlebell swings 100 push-ups 100 squats 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-5474","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5474","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=5474"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5474\/revisions"}],"predecessor-version":[{"id":5478,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5474\/revisions\/5478"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}