{"id":5488,"date":"2019-05-02T17:12:51","date_gmt":"2019-05-02T22:12:51","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5488"},"modified":"2019-05-02T23:18:54","modified_gmt":"2019-05-03T04:18:54","slug":"ac-pe-marathon-226","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5488","title":{"rendered":"AC PE Marathon 2\/26"},"content":{"rendered":"<p><strong><u>Marathon Training<\/u><\/strong><u>:<\/u><\/p>\n<p><strong><u>Sunday<\/u><\/strong><br \/>\nRun 60 minutes for distance<\/p>\n<p><strong><u>Monday<\/u><\/strong><br \/>\n3 RFT<br \/>\n400m run<br \/>\n10 deadlifts @ 70% of 3 RM<br \/>\n20 med ball Russian twists (20\/14) (L+R=1)<br \/>\n*15 min cap<!--more--><\/p>\n<p><strong><u>Tuesday<\/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>Short Interval:<\/strong><br \/>\n8 x 200m, rest 60s between<br \/>\n<strong>WOD<\/strong>: \u201cKaren\u201d<br \/>\n150 wall ball shots for time<br \/>\n(20\/14)<\/p>\n<p><strong><u>Wednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\n7 RFT<br \/>\n7 pull-ups<br \/>\n7 ring dips<br \/>\n21 double-unders<br \/>\n<strong><u><br \/>\nThursday<\/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>Long Interval:<\/strong><br \/>\n3 x 12 min on, 4 min off<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\nRobber\u2019s Cave Break<\/p>\n<div id=\"iLikeThis-5488\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5488);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathon Training: Sunday Run 60 minutes for distance Monday 3 RFT 400m run 10 deadlifts @ 70% of 3 RM 20 med ball Russian twists (20\/14) (L+R=1) *15 min cap 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-5488","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5488","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=5488"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5488\/revisions"}],"predecessor-version":[{"id":5490,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5488\/revisions\/5490"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}