{"id":5513,"date":"2019-05-03T13:40:55","date_gmt":"2019-05-03T18:40:55","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5513"},"modified":"2019-05-03T13:40:55","modified_gmt":"2019-05-03T18:40:55","slug":"ac-pe-marathon-42","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5513","title":{"rendered":"AC PE Marathon 4\/2"},"content":{"rendered":"<p><strong><u>Marathoner Training<\/u><\/strong><u>:<\/u><\/p>\n<p><strong><u>Sunday<\/u><\/strong><br \/>\nRun 15 miles @ marathon pace<br \/>\n<strong><u><br \/>\nMonday<\/u><\/strong><br \/>\n4 Rounds<br \/>\n1 min max cal row<br \/>\n1 min rest<br \/>\n1 min max rep thrusters (95\/65)<br \/>\n1 min rest<!--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 \/>\n6x200m<br \/>\n:60 rest<br \/>\n<strong>WOD: <\/strong><br \/>\n3 Rounds<br \/>\n400m run<br \/>\n12 thrusters (95\/65)<br \/>\n24 sit-ups<\/p>\n<p><strong><u>Wednesday<\/u><\/strong><br \/>\n<strong>WOD<\/strong>:<br \/>\n1 SDHP (75\/55)<br \/>\n2 thrusters (75\/55)<br \/>\n3 Push press (75\/55)<br \/>\n4 power cleans (75\/55)<br \/>\n5 power snatches (75\/55)<br \/>\n6 KB swings (53\/35)<br \/>\n7 pull-ups<br \/>\n8 Knee-to-Elbows<br \/>\n9 Box Jumps (24\/20)<br \/>\n11 Burpees<br \/>\n12 OH lunges (45# plate)<br \/>\n*Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc \u2013 for a total of 364 reps<\/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 20min on, 5min rest<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\n3-3-3-3-3<br \/>\nBack squat<\/p>\n<div id=\"iLikeThis-5513\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5513);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Marathoner Training: Sunday Run 15 miles @ marathon pace Monday 4 Rounds 1 min max cal row 1 min rest 1 min max rep thrusters (95\/65) 1 min rest 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-5513","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5513","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=5513"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5513\/revisions"}],"predecessor-version":[{"id":5514,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5513\/revisions\/5514"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}