Author Archives: rich.airey

April 21

Run
6 x 800m w. 1:30 recovery

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April 20

Run
Regeneration Run
10k (pace on feel)
10 x :10 / :50
 
Strength
Press 3 x 5 @ 60% of 90% of your 1RM
Squat  3 x 5 @ 60% of 90% of your 1RM
 
Gymnastics
Pull up 10 – 10 – 10(+)
V-Up 3 x 10
Reverse Hyper 3 x 10
 

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April 19

Run
15 mile Trail Run

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April 18

Rest Day

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April 17

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Thruster 3 x 5 @ 60% of 90% of your 1 RM
Split Squat 3 x 5 each leg
Reverse Hyper 3 x 10
 
Gymnastics
HSPU 3 x 10
KTE 3 x 10
Hollow Rock 3 x :30

 
Sunday May 17 Kingston Athletics

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April 16

Run
6 x (1k / 200m – Recovery :30 / 2:00)

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April 15

Run
10-12k (pace & distance on feel)
10 x :10 / :50
 
Strength
Bench Press 3 x 5 @ 50% of your 1 RM
Deadlift 3 x 5  @ 50% of your 1 RM
 
Gymnastics
Pull up 10 – 10 – 10(+)
V-Up 3 x 10
 
Conditioning
20 Double Under (unbroken)
10:00 AMRAP

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April 14

Run
2 x 5 mile @ M RP with 5:00 recovery

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April 13

Run
Regeneration Run
8-10k (pace & distance on feel)
 
Strength
Press 3 x 5 @ 40% of 90% of your 1 RM
Squat  3 x 5 @ 40% of 90% of your 1 RM
Reverse Hyper 3 x 10
KB Swing 3 x 15
 
Gymnastics
Ring Row 3 x 10
KTE 3 x 10
 

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April 12

Run
3h:00 Trail Run

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