Author Archives: rich.airey

April 9

Rest Day
ROM WOD or Yoga

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April 8

Run
Trail Run
Up to 4h:00
Warm down
2 rounds
10 Lateral Lunge
10 Seesaw walk
10 Good morning
 

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April 7

Strength
Turkish Get up 3 x 5 e/s
KB Manmarker 3 x 5
 
Gymnastics
Rolling Pistol 3 x 10 e/l
Push to Lateral Plank 3 x 10
Russian Twist 3 x 20
 
Conditioning
50m OH Walk
10 BB Roll outs
50 Double Under
5 rounds for movement quality
 

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April 6

Run
Short Intervals
Warm up: 100 heel pull, lunge matrix, 2 miles easy pace + form drills
12 x 300m – I pace w. 2:00 recovery
Warm Down
2 miles easy pace + 100 heel pull
2 rounds for movement quality
10 Reverse lunge
10 Prone Plank leg lift
10 Bird Dog
10 Straight leg fire hydrant

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April 5

Run
Regeneration Run 
10-12k – E pace
Warm down 
2 rounds
Cat/Cow 10
Fire Hydrant 10
Donkey Kick 10
Clam 10
Reverse Clam
 

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April 4

Strength
Bear Complex 5 x 5
(1 Power Clean 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press)
 
Gymnastics
Scapular Ring Row 3 x 10
Scapular Pull up 3 x 10
Scapular Dead Hang 3 x :30
 
Conditioning
 

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April 3

Run
Regeneration Run
12-15k – E Pace
8 x 100m w. 100m walking recovery
 
Warm Down
2 rounds
Good Morning 10
Seesaw Walk 10 e/l
Cat / Cow 10
Bird Dog 10
Knee Circles 10

Mark your Calendars!!!  Weston Pass Hut Runderlust July 28 – 31 2017
Stay tuned for more details later this week.

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April 2

Rest Day

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April 1

Run
Trail Run
Up to 3h:00
Do not exceed aerobic threshold (180 – age = threshold HR)

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March 31

Strength
Complex 5 x 3
1 Rep = 2 Row, 2 Hang Power Clean, 2 Push Press, 2 Front Squat
Rest 1:30 between sets
 
Gymnastics
Super Set / 5 rounds
5 HSPU
2 Rope Climb 20′
rest 2:00 between sets
 
Conditioning
4 Rounds for movement quality
5om Farmer Carry AHAP
30 Russian KB Swing
10 Sand Bag Shoulder

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