{"id":5509,"date":"2019-05-03T11:13:34","date_gmt":"2019-05-03T16:13:34","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5509"},"modified":"2019-05-03T11:13:34","modified_gmt":"2019-05-03T16:13:34","slug":"ac-pe-marathon-326","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5509","title":{"rendered":"AC PE Marathon 3\/26"},"content":{"rendered":"

Marathoner Training<\/u><\/strong>:<\/u>
\n
\nSunday<\/u><\/strong>
\nRun 120 minutes @ race pace<\/p>\n

Monday<\/u><\/strong>
\n5 rounds for time of:
\n5 Power Cleans (135\/85)
\n10 Front squats
\n5 Jerk
\n20 Pull-ups
\nrest 1:30<\/p>\n

Tuesday<\/u><\/strong>
\n*Troubleshooting Drills:<\/strong>
\n*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
\n-If your arms move from side to side, you\u2019re overstriding
\n-If your arms move up and down, you\u2019re pulling late
\n-If your hands are pointing down, you\u2019re bending forward
\n*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
\n-Is upper body in upright alignment or do you feel your torso bending forward?
\n-Is your foot landing under your hips?<\/p>\n

Short Interval: <\/strong>
\n8 rounds
\n:45 hill sprints; rest 2:30m
\n*Find the steepest hill on the soccer field
\nWOD: <\/strong>
\n100-80-60-40-20 DU\u2019s
\n25-10-15-10-5 Ring Dips
\n*Alternate DU\u2019s & Dips<\/p>\n

Wednesday<\/u><\/strong>
\nWOD<\/strong>:
\nFor Time
\n800m Run
\n40 Renegade Rows (40\/25)
\n120 med ball sit-ups
\n40 Renegade Rows (20\/14)
\n800m Run
\n
\nThursday<\/u><\/strong>
\n*Troubleshooting Drills:<\/strong>
\n*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
\n-If your arms move from side to side, you\u2019re overstriding
\n-If your arms move up and down, you\u2019re pulling late
\n-If your hands are pointing down, you\u2019re bending forward
\n*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
\n-Is upper body in upright alignment or do you feel your torso bending forward?
\n-Is your foot landing under your hips?<\/p>\n

Long Interval:<\/strong>
\n4 Rounds:
\n400m < Mile PR pace, 200m recovery jog, 300m @ 75% 100m sprint, 300m @ 75%, 100m sprint
\nRest 3:00<\/p>\n

Friday<\/u><\/strong>
\n5×3 Bench Press @ 60%
\nMove weight fast!<\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

Marathoner Training: Sunday Run 120 minutes @ race pace Monday 5 rounds for time of: 5 Power Cleans (135\/85) 10 Front squats 5 Jerk 20 Pull-ups rest 1:30 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-5509","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5509","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=5509"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5509\/revisions"}],"predecessor-version":[{"id":5510,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5509\/revisions\/5510"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}