Author Archives: rich.airey

July 30

Run
5 x 2k @ M RP w/ 2:00 recovery

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July 29

Run
Regeneration Run
8-10k
 
Strength
Push Press 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM
Front Squat 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM
 
Gymnastics
Muscle up 3 OTM for 5:00
HSPU 4 OTM for 6:00
 
Conditioning
5 rounds
250m Row
20 Step up 24′
10 Box Jump

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July 28

Run
1 x 1600m w 3:00 recovery
1 x 1200m w 2:00 (r)
1 x 800m w. 1:00 (r)
1 x 400m w. 1:00 (r)
1 x 1600m

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July 27

Run
Regeneration Run
10-12k (pace & distance on feel)
10 x :15 comfortably fast / :45 active recovery
 
Strength
Press 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM
Back Squat 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM
 
Gymnastics
Super Set
Pull up 3 […]

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July 20

Run
Regeneration Run
10-12k (pace & distance on feel)
10 x :15 / :45 comfortably fast
 
Strength
Press 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM
Squat 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of 90% of your 1 RM
 
Gymnastics
8 Pull up (strict) OTM for 10:00
8 Ring […]

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July 19

Run
20 mile trail run

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July 18

Rest Day

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July 17

Run
Regeneration Run
8-10k (pace & distance on feel)
10 x :20 w. 1:00 recovery
 
Strength
Thruster  3 x 5 @ 65,  75, 85% of 90% of your 1 RM
 
Gymnastics
KTE 3 x 15
Ring Row 3 x 15
 
Conditioning
AirDyne 10 x :30 w. 1:30 recovery

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July 16

Run
2 x 5 mile w. 5:00 recovery @ M RP

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July 15

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Push Press 3 x 5 @ 65,  75, 85% of 90% of your 1 RM
Back Squat  3 x 5 @ 65,  75, 85% of 90% of your 1 RM
 
Gymnastics
Pull up 10-10-10(+)
L-Sit 4 x :20
 
Conditioning
5 x :30 w. 1:00 recovery after each round
Russian KB Swing
Box Jump
Burpee
Double Under
 

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