Author Archives: rich.airey

April 25

Run
8 x 100 OTM
4 x 200 w. 1:30 recovery
2 x 400 w. 1:30 recovery
Strength
Front Squat 5 x 5
Press 5 x 3
Gymnastics
Muscle up 5 x 2 (strict)
V-up 5 x 10
 

Posted in | Leave a comment

April 24

Run
Regeneration Run
10k

Posted in | Leave a comment

April 23

Run
Regeneration Run
8k (pace on feel)
 
Strength
Back Squat
3 x 5
Deadlift
3 x 5
Gymnastics
Pull up
3 x 8
Push up
3 x 10
GHD Sit up
3 x 15

Posted in | Leave a comment

April 22

Rest Day

Respect

 

Posted in | Leave a comment

April 21

Congratulations and Good Luck to all running the 118th Boston Marathon.

 

 

Posted in | Leave a comment

April 20

Run
8k finishing with 4 x :30 @ M RP w. 1:30 rest

Posted in | Leave a comment

April 19

Rest Day

Posted in | Leave a comment

April 18

Run
Regeneration Run
10-12k (pace on feel)
 

Posted in | Leave a comment

April 17

Run
2 x 2 miles @ M RP w. 2:00 recovery

Posted in | Leave a comment

April 16

Run
Regeneration Run
10-12k (pace on feel)
Strength
Deadlift
@ 40% of 1RM 3 OTM for 7:00
Gymnastics
5 x 1 Rope Climb 20′ in L Sit
Hollow Rock 5 x :30
 

Posted in | Leave a comment

Friends of RW

Shroom TECH Sport by Onnit