{"id":5618,"date":"2020-01-21T09:08:07","date_gmt":"2020-01-21T15:08:07","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5618"},"modified":"2020-01-21T09:08:07","modified_gmt":"2020-01-21T15:08:07","slug":"marathon-training-week-of-119","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5618","title":{"rendered":"Marathon Training week of 1\/19"},"content":{"rendered":"

Marathon Training<\/u><\/strong>:<\/u><\/p>\n

Sunday<\/u><\/strong>:
\n<\/u>5K time trial<\/p>\n

Monday
\n<\/u><\/strong>WOD<\/strong>:
\nFor time:
\n800m run
\n50 box jumps (24\/20)
\n25 power cleans (135\/85)
\n50 double-unders<\/p>\n

<\/u>Tuesday<\/u><\/strong>:
\nWork up to 2 rep max power clean
\nThen\u2026
\nWOD<\/strong>:
\n10 rope climbs
\nCalorie row (100\/80)
\n5 rope climbs
\nCalorie row (50\/40)<\/p>\n

Wednesday<\/u><\/strong>:
\nWarm-up\/Drills
\n<\/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
\nSpringiness 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.
\nTimber 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
\nChange of support drill:<\/strong> 10x each leg; finish w\/ 20m jog focus on pulling<\/p>\n

Short Interval:
\n<\/strong>4x400m, 60s rest
\nWOD:
\n<\/strong>7 min AMRAP ascending ladder
\n2 front squats (135\/75)
\n2 burpees over the bar
\n4 front squats
\n4 burpees over the bar
\n6 front squats
\n6 burpees over the bar
\nEtc\u2026 until 7 minutes is up<\/p>\n

Thursday<\/u><\/strong>:
\nDeadlift: 3-3-3-3-3-3-3<\/p>\n

Friday<\/u><\/strong>:
\nWarm-up\/Drills
\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
\nSpringiness 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.
\nTimber 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
\nChange of support drill:<\/strong> 10x each leg; finish w\/ 20m jog focus on pulling<\/p>\n

Long Interval:
\n<\/strong>4x800m, 2:30 rest<\/p>\n

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

Marathon Training: Sunday: 5K time trial Monday WOD: For time: 800m run 50 box jumps (24\/20) 25 power cleans (135\/85) 50 double-unders 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-5618","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5618","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=5618"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5618\/revisions"}],"predecessor-version":[{"id":5619,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5618\/revisions\/5619"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}