{"id":5494,"date":"2019-05-03T10:28:49","date_gmt":"2019-05-03T15:28:49","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5494"},"modified":"2019-05-03T10:41:08","modified_gmt":"2019-05-03T15:41:08","slug":"ac-pe-marathon-35","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5494","title":{"rendered":"AC PE Marathon 3\/5"},"content":{"rendered":"<p><strong><u>Marathoner Training<\/u><\/strong><u>:<\/u><\/p>\n<p><strong><u>Sunday<\/u><\/strong><br \/>\nRun 75 minutes @ 13.1 pace<\/p>\n<p><strong><u>Monday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>: \u201cFight Gone Bad\u201d<br \/>\n3 Rounds 1min @ each station<br \/>\nWall ball shots (20\/14)<br \/>\nSDHP (75)<br \/>\nBox jumps (20)<br \/>\nPush Press (75)<br \/>\nRow (cal.)<!--more--><\/p>\n<p><strong><u>Tuesday<\/u><\/strong><br \/>\n<strong>Troubleshooting Drills:<\/strong><br \/>\n*<strong>Hands Clasped in front of your body (checks over striding, late pulling and leaning too far forward)- <\/strong>As you run, extend arms in front of you at shoulder level, clasping hands together<br \/>\n-If your arms move from side to side, you\u2019re over striding<br \/>\n-If your arms move up and down, you\u2019re pulling late<br \/>\n-If your hands are pointing down, you\u2019re bending forward<br \/>\n*<strong>Hands clasped behind your body (checks if you\u2019re leaning too far forward, not landing with foot under hip)-<\/strong>As you run, clasp hands behind your back<br \/>\n-Is upper body in upright alignment or do you feel your torso bending forward?<br \/>\n-Is your foot landing under your hips?<\/p>\n<p><strong>Short Interval:<\/strong><br \/>\n3 x \u00bd Tabata<br \/>\n*(20s sprint; 10s rest) for 4 rounds (rest 2min between 4 rounds)<br \/>\n*Goal is to keep all 3 distances run on Tabata\u2019s the same<br \/>\n*1\/2 \u201cCindy\u201d<br \/>\n10 min AMRAP of:<br \/>\n5 pull-ups<br \/>\n10 push-ups<br \/>\n15 squats<br \/>\n<strong><u><br \/>\nWednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\n21-15-9<br \/>\nDeadlifts (225\/115)<br \/>\nRing Dips<\/p>\n<p><strong><u>Thursday<\/u><\/strong><br \/>\n*<strong>Troubleshooting Drills:<\/strong><br \/>\n*<strong>Hands Clasped in front of your body (checks over striding, late pulling and leaning too far forward)- <\/strong>As you run, extend arms in front of you at shoulder level, clasping hands together<br \/>\n-If your arms move from side to side, you\u2019re over striding<br \/>\n-If your arms move up and down, you\u2019re pulling late<br \/>\n-If your hands are pointing down, you\u2019re bending forward<br \/>\n*<strong>Hands clasped behind your body (checks if you\u2019re leaning too far forward, not landing with foot under hip)-<\/strong>As you run, clasp hands behind your back<br \/>\n-Is upper body in upright alignment or do you feel your torso bending forward?<br \/>\n-Is your foot landing under your hips?<\/p>\n<p><strong>Long Interval:<\/strong><br \/>\n3 x 800m, 600m, 400m, 200m<br \/>\n1:1 work : rest<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\n5-5-5 Deadlift @ 75% of 1 RM<\/p>\n<div id=\"iLikeThis-5494\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5494);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathoner Training: Sunday Run 75 minutes @ 13.1 pace Monday WOD: \u201cFight Gone Bad\u201d 3 Rounds 1min @ each station Wall ball shots (20\/14) SDHP (75) Box jumps (20) Push Press (75) Row (cal.) 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-5494","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5494","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=5494"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5494\/revisions"}],"predecessor-version":[{"id":5499,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5494\/revisions\/5499"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}