{"id":5600,"date":"2020-01-14T16:58:49","date_gmt":"2020-01-14T22:58:49","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5600"},"modified":"2020-01-14T16:59:53","modified_gmt":"2020-01-14T22:59:53","slug":"marathoner-training-week-of-113","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5600","title":{"rendered":"Marathoner Training Week of 1\/13"},"content":{"rendered":"<p><strong><u>Sunday<\/u><\/strong><u>:<br \/>\n<\/u>2 mile time trial<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>Monday<br \/>\n<\/u><\/strong><strong>Warm-up\/Drills<br \/>\n<\/strong><strong>Pose hold drill:<\/strong> 2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose<br \/>\n<strong>Springiness Position wall-fall drill: <\/strong>Get in springiness position standing 3 ft from wall.\u00a0 Fall by moving hips forward over balls of the feet.\u00a0 Maintain springiness position as you fall forward keeping ankles loos.\u00a0 Catch yourself with your hand.\u00a0 Repeat until you are comfortable letting go and falling.<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>Change of support drill:<\/strong> 10x each leg; finish w\/ 20m jog focus on pulling<br \/>\n<strong><u><!--more--><br \/>\n<\/u><\/strong><\/p>\n<p>Short Interval &amp; CF:<br \/>\n4 x 200m; :60 rest<\/p>\n<p>CF:<br \/>\n15 minute AMRAP:<br \/>\n10 KB swings<br \/>\n15 sit-ups<br \/>\n20 double-unders<\/p>\n<p><strong><u>Tuesday<\/u><\/strong>:<br \/>\nCF:<br \/>\nPower Clean 1-2-3-2-1<br \/>\n(Use the heaviest weight you can for each set. Rest as needed between sets)<\/p>\n<p>21-15-9:<br \/>\nPower Clean (135\/85)<br \/>\nHandstand push-up<\/p>\n<p><strong><u>Wednesday<\/u><\/strong>:<br \/>\n<strong>Warm-up\/Drills<br \/>\n<\/strong>Pose hold drill: 2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose<br \/>\n<strong>Springiness Position wall-fall drill: <\/strong>Get in springiness position standing 3 ft from wall.\u00a0 Fall by moving hips forward over balls of the feet.\u00a0 Maintain springiness position as you fall forward keeping ankles loos.\u00a0 Catch yourself with your hand.\u00a0 Repeat until you are comfortable letting go and falling.<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>Change of support drill:<\/strong> 10x each leg; finish w\/ 20m jog focus on pulling<\/p>\n<p>Long Interval:<br \/>\n2 x 200m<br \/>\n2 x 400m<br \/>\n2 x 800m<br \/>\nRest 1:1<br \/>\n(Rest length of previous interval)<\/p>\n<p><strong><u>Thursday<\/u><\/strong>:<br \/>\nCF:<br \/>\n800m run<br \/>\n30 pull-ups<br \/>\n60 squats<br \/>\n30 clean &amp; jerks (135\/95)<br \/>\n60 squats<br \/>\n30 pull-ups<br \/>\n800m run<\/p>\n<p><strong><u>Friday<\/u><\/strong>:<br \/>\nShoulder press: 5-5-5-5-5<\/p>\n<div id=\"iLikeThis-5600\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5600);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday: 2 mile time trial &nbsp; Monday Warm-up\/Drills Pose hold drill: 2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose Springiness Position wall-fall drill: Get in springiness position standing 3 ft from wall.\u00a0 Fall [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-5600","post","type-post","status-publish","format-standard","hentry","category-your-wods"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5600","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=5600"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5600\/revisions"}],"predecessor-version":[{"id":5602,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5600\/revisions\/5602"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5600"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5600"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5600"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}