Author Archives: rich.airey

July 28

Run
Regeneration Run
10-12k
10 x :10/:50
Strength
5 x ( 3 Press, 2 Front Squat, 1 Thruster)
Good Morning 5 x 5
Gymnastics
Pull up 10-8-6-4-2-4-6-8-10 rest as needed
L-Sit 5 x :20
Intensity
10 – Weighted Step up 24′
10 – KB Swing (Russian Swing)

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July 27

Run
3h:00 Trail Run

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July 26

Rest Day

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July 25

Run
Regeneration Run
12-15k
Strength
Squat 5 – 5 – 3 – 3 – 2 – 2
Press 5 – 3 – 2 – 2
Turkish Get up 5 x 5
Gymnastics
Ring Row 5 x 15
GHD Sit up 5 x 15

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July 24

Run
4 x 200
8 x 400
4 x 200

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July 23

Run
Regeneration Run
10-12k
Strength
Thruster 4 OTM for 8:00
Deadlift 5 x 5
Gymnastics
Pull up 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10
V up  5 x 10
L-Sit 5 x :20

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July 22

Run
6 x 1 mile @ T Pace w. 1:00 recovery
Congratulations Kristen Dymmel, 5th place Overall and 1st Female at the Lake Chabot Trail Marathon running 4:07:11! Kristen is gearing up for the Leadville 100 August 16. Respect!
 

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July 21

Run
Turnover Recovery
12 x 150m
Strength
Push Press 5 – 3 – 2 – 2
OHS 5 – 3 – 2 – 2 (superset Box Jump 4 x 10@ 24″
Gymnastics
Muscle up 5 x 2
Hollow Rock 5 x :30
Ring Dip 5 x 10
 

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July 20

Run
20 mi Trail Run

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July 19

Rest Day

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