{"id":5481,"date":"2019-05-02T14:30:24","date_gmt":"2019-05-02T19:30:24","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5481"},"modified":"2019-05-02T14:31:03","modified_gmt":"2019-05-02T19:31:03","slug":"ac-pe-marathon-219","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5481","title":{"rendered":"AC PE Marathon 2\/19"},"content":{"rendered":"<p><strong>Marathon Training<\/strong><br \/>\n<strong><u><br \/>\nMonday<\/u><\/strong><br \/>\n\u201cJackie\u201d<br \/>\n1000m row<br \/>\n50 thrusters (45\/30)<br \/>\n30 pull-ups<!--more--><br \/>\n<strong><u><br \/>\nTuesday<\/u><\/strong><br \/>\n<strong>*Change of support drill: <\/strong>3x each leg building toward change of support forward motion drill for 10m; 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<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<\/p>\n<p><strong>Short Interval:<\/strong><br \/>\n4 x 400m, rest 60s between<\/p>\n<p><strong>WOD<\/strong>: For time:<br \/>\n21 shoulder press (96\/65)<br \/>\n400m run<br \/>\n21 push press (96\/65)<br \/>\n400m run<br \/>\n21 push jerks (96\/65)<br \/>\n400m run<\/p>\n<p><strong><u>Wednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\n10min EMOM<br \/>\n10 dumbell\u00a0 bench press @ light\/medium load (40\/25)<br \/>\n10,9,8,7&#8230;..1<br \/>\nBox jumps (step down)<br \/>\nHSPU (sub \u00bd of wall walks)<br \/>\n*12min cap<\/p>\n<p><strong><u>Thursday<\/u><\/strong><br \/>\n<strong>*Change of support drill: <\/strong>3x each leg building toward change of support forward motion drill for 10m; 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<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>Long Interval:<\/strong><br \/>\n3 x 7 min on, 2 min off<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\n5-5-5-5-5 back squat<\/p>\n<div id=\"iLikeThis-5481\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5481);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathon Training Monday \u201cJackie\u201d 1000m row 50 thrusters (45\/30) 30 pull-ups 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-5481","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5481","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=5481"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5481\/revisions"}],"predecessor-version":[{"id":5484,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5481\/revisions\/5484"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}