Author Archives: rich.airey

March 1

Run
2h:30m Trail Run

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February 28

Rest Day

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February 27

Run
Regeneration Run
8k
10 x :10 / :50 (work/recovery)
 
Strength
Good Morning 3x 10
Back Squat 3x 3
 
Gymnastics
Pull up 3x 10
Ring Push up 3x 10
 
Conditioning
3 RFT
20 KB Swing
20 Wall Ball
 
 

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February 26

Run
15k Progressive Pace trail run

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February 25

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
3x (3 Hang Power Clean  / 1 Push Jerk
Front Squat 3x 3
 
Gymnastics
KTE 3x 15
GHD Sit up 3 x 15
 
Conditioning
12:00 Max Cal Airdyne EMOM 5 Burpee

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February 24

Run
1 x 1600m w/ 3:00 recovery
1x 1200m w/2:00 recovery
1x 800 w/ 1:00 recovery
1x 400m w/ 1:00 recovery
1x 1600m
All @ M RP

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February 23

Run
Speed Development
6x 150m
6x 30m
6x 120m
 
Strength
Push Jerk 3x 3
Squat 3x 3
 
Gymnastics
HSPU 3x 10
 
Conditioning
100 Double Under
3x’s
20 BB Thruster
15 Slam Ball
10 Burpee
100 Double Under
 
 
 

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February 22

Run
2h:00 Trail Run

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February 21

Rest Day

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February 20

Run
Regeneration Run
15k trail run
 
Strength
Push Press 3x 5
OHS 3x 5
 
Gymnastics
Ring Row 3x 10
GHD Sit up 2x 20
 
Conditioning
15 Wall Ball
10 Burpee
5 Box Jump 30″
 
 

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