Author Archives: rich.airey

November 15th BA Athletics – Lancaster Pa.

http://www.eventbrite.com/e/run-fast-seminar-tickets-13819557669?aff=eorg

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October 19

Run
2h:00 Trail Run

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October 18

rest day

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October 17

Run
10 x 150m (comfortably fast) walking recovery
 
Strength
5 x 3 Press, 2 Front Squat, 1 Clean & Jerk ( increase load each set)
Gymnastics
5 x 20′ L-Sit Rope Climb rest no more than 3:00
Conditioning
10 x :30 max cal airdyne rest 2:00
 

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October 16

Run
11 mile Predator Run ( last 4 miles @ M RP)
 

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October 15

Run
Regeneration Run
12-15k (pace on feel)
 
Strength
Push Jerk 5 x 2
Deadlift
5 – 5 – 3 – 3 – 2 – 2
Gymnastics
5 x :30 Bridge Hold
Conditioning
12:00
20 Weighted Step Up
20 Double Under

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October 14

Run
16 x 100 OTM
1 Mile @ M RP w. 1:00 recovery
12 x 100 OTM
1200m @ 1/2 M RP w. :45 recovery
8 x 100 OTM
800m @ 10k RP w. :30
4 x 100 OTM
400m @ 5k RP

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October 13

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Press 5 – 3 – 2 – 2
Squat 5 – 5 – 3 – 3 – 2 – 2
Gymnastics
Muscle Up 2 OTM for 10:00
Conditioning
5 rounds
15 KB Swing
10 Box Jump
5 Burpee Pull Up

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October 10

Run
Regeneration Run
10-12k
Strength
Front Squat 5 x 5
Press 3 x 5
Gymnastics
Handstand Walk 5 x 20″
Conditioning
10:00
20 Unbroken Double Unders

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October 9

Run
10 miles Progressive Pace

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