Category Archives: Blog

December 19

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
3 x 10 Banded Good Morning (with hip circle)
Deadlift 5 – 3 – 2 – 2 – 2
 
Gymnastics
3 rounds
Hollow Hold :20
Arch Hold :20
V – Up 10
Reverse Hyper 10
 
Conditioning
4 x’s
100m Farmer Carry 50m left arm, 50m right arm
100m Powler Push
rest 1:30
 

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December 18

Run
TurnOver Recovery
10 x 120m w. 120m walking recovery
5 x 200m w 200 meter running recovery

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December 17

Run
Regeneration Run
12-15k (pace & distance on feel)
 
Strength
5 x ( Hang Clean, 2 Push Jerk) increase load each set
 
Gymnastics
Pull Up (strict) 3 x 10
GHD Sit Up 3 x 10
 
Conditioning
5 x’s :30 each movement w. 2:00 recovery after each round
Wall Ball
Box Jump (24″ step down)
Assault Bike
Slam Ball
 
 

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December 16

Run
10 x 100m OTM
5 x 200m on a 1:30 cycle
2 x 1200m w. 2:00 recovery
1 x 1600m
Congratulations Kelsey Ho on your PR at the Honolulu Marathon 4:09:28!

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December 15

Run
Regeneration Run
10k
Post run: 10 x :10 / :50 (work/rest)
Focus should be on mechanics and cadence.
 
Strength
Press 2 – 2 – 2 – 2 – 2
Back Squat 5 – 3 – 2 – 2 – 2
Gymnastics
3 Strict Muscle Up OTM for 7:00
Conditioning
3 rounds
10 BB Thruster
15 Burpee
30 Double Under

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December 14

Run
2h:30m Trail Run

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December 13

Rest Day

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December 12

Run
Speed Development
10 x 150m (50 build, 50 accelerate, 50 coast) w. 150m walking recovery
 
Strength
Back Squat 5 – 5 – 3 – 3 – 2 – 2
Reverse Hyper (sub back extension) 3 x 10
 
Gymnastics
Skin the Cat 5 x 3 w. 3 second pause at the bottom
 
Conditioning
Airdyne 16:00 OTM
Odd 1:00 – 5 KB Swing
Even 1:00 10 Sit [...]

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December 11

Run
15k Trail Run Progressive Pace
 

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December 10

Run
Regeneration Run
10 – 12k
Strength
3 x (5 Front Squat, 3 Push Press, 2 Thruster)
 
Gymnastics
10 Hollow Rock OTM for 10:00
then
10 – 8 – 6 -4 – 2
Pull Up
Box Jump
Toe to Bar
Step up

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