Author Archives: rich.airey

February 1

Run
2h:00 trail run

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January 31

Rest Day

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January 30

Run
Regeneration Run
8 – 10k (pace & distance on feel)
 
Strength
Press 3 x 5
Front Squat 3 x 5
 
Gymnastics
TTB 3 x 15 (strict)
Ring Row 3 x 15
 
Conditioning
3 rounds :30 each movement
Slam Ball
Burpee
Double Under
BB Thruster
rest 1:00
 

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January 29

Run
10 x 300m w. 1:30 recovery

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January 28

Run
Regeneration Run
15k (pace on feel)
 
Strength
Push Jerk 3 x 5
Split Squat 3 x 5 (each leg)
 
Gymnastics
Handstand Walk 3 x 20m
Hollow Rock 3 x 1:00
 
Gymnastics
12:00 EMOM
odd 1:00 5 Burpee Box Jump
even 1:00 15 Wall Ball
 

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January 27

Run
5 x 2k @ M RP w. 2:00

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January 26

Run
Regeneration Run
10-12k (pace and distance on feel)
10 x :10 / :50 (work / rest)
 
Strength
Hang Power Snatch 3 x 5
Back Squat 3 x 5
 
Gymnastics
Pull up 3 x 10
V up 3 x 15
 
Conditioning
3 rounds
50 Double Under
20 Racked Walking Lunge
15 KB Swing
 
 

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January 25

Run
2h:oo Trail Run

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January 24

Rest Day

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January 23

Run
Regeneration Run
8 – 10k (pace & distance on feel)
 
Strength
OHS 5 – 3 – 2 – 2 – 2
 
Gymnastics
Handtand Practice 10:00
 
Conditioning
3 rounds
100m Farmer Carry (50m each arm)
10 Step up 24″ with racked KB
5 Burpee Box Jump
 

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