Author Archives: rich.airey

September 1

Run
4 x (400, 800, 1200m) recovery is 1:1
 

Posted in | Leave a comment

August 31

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Press 3 x 5
Power Clean 3 x 5
 
Gymnastics
Pull up / Ring Dip (super set) 10 – 10 – 10(+)
 
Conditioning
1k Row (10 Burpee Box Jump every 15 strokes)

Posted in | Leave a comment

August 30

Run
2h:00 Trail Run

Posted in | Leave a comment

August 29

Rest Day

Posted in | Leave a comment

August 28

Run
Regeneration Run
12 – 15k (pace & distance on feel)
 
Strength
Hang Power Clean 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of your 1 RM
Back Squat 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of your 1 RM
 
Gymnastics
3 Strict Muscle up OTM for 10:00
 
Conditioning
AMRAP 10:00
20 OH Walking Lunge
10 Box […]

Posted in | Leave a comment

August 27

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

Posted in | Leave a comment

August 26

Run
Regeneration Run
10 – 12k (pace & distance on feel)
 
Strength
Bench Press 5 – 3 – 2 – 2 @ 60, 70, 80, 90% of your 1 RM
Deadlift  5 – 3 – 2 – 2 @ 60, 70, 80, 90% of your 1 RM
 
Gymnastics
Ring Row 3 x 15
GHD Sit Up 3 x 20
 
Conditioning
AMRAP 2 x 5:00 w. […]

Posted in | Leave a comment

August 25

Run
Intervals – Split 1500m
5 x (1k / 500m)
1k @ T Pace w. 1:00 recovery / 500m @ 5k pace w. 3:00 recovery
 

Posted in | Leave a comment

August 24

Run
Speed Development
6 x 150m
6 x 50m
6 x 120m
all with full recovery
 
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
Pull up 10 – 10 – 10(+)
V- […]

Posted in | Leave a comment

August 23

Run
1h:30m Trail Run

Posted in | Leave a comment

Friends of RW

Shroom TECH Sport by Onnit