{"id":5500,"date":"2019-05-03T10:45:23","date_gmt":"2019-05-03T15:45:23","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5500"},"modified":"2019-05-03T10:45:30","modified_gmt":"2019-05-03T15:45:30","slug":"ac-pe-marathon-312","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5500","title":{"rendered":"AC PE Marathon 3\/12"},"content":{"rendered":"<p><strong><u>Marathoner Training<\/u><\/strong><u>:<\/u><\/p>\n<p><strong><u>Sunday<\/u><\/strong><br \/>\nRun 10K<\/p>\n<p><strong><u>Monday<\/u><\/strong><br \/>\n10,9,8\u2026.1<br \/>\nKB Swing<br \/>\nGoblet squat<br \/>\nRing Rows (feet parallel with rings)<!--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?<br \/>\n*<strong>Short Interval:<\/strong><br \/>\n8 x :40 sprints; rest 1:20<br \/>\n<strong>WOD<\/strong>: 10 RFT:<br \/>\n2 deadlifts (115\/85)<br \/>\n3 hang power cleans (115\/85)<br \/>\n4 push press (115\/85)<br \/>\n*10min cap<\/p>\n<p><strong><u>Wednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>: 6RFT<br \/>\n5 muscle-ups (or 3 pull-ups\/dips for each muscle-up)<br \/>\n21 double-unders<br \/>\n*8min cap<\/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?<br \/>\n*<strong>Long Interval:<\/strong><br \/>\n8 x 400m; 1:1 work : rest<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\n12 min EMOM:<br \/>\n2 Front Squats @ 65% of 1RM<\/p>\n<div id=\"iLikeThis-5500\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5500);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathoner Training: Sunday Run 10K Monday 10,9,8\u2026.1 KB Swing Goblet squat Ring Rows (feet parallel with rings) 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-5500","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5500","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=5500"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5500\/revisions"}],"predecessor-version":[{"id":5502,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5500\/revisions\/5502"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}