Category Archives: Blog

May 21

Run
3 x 2 mile @ M RP w. 3:00 recovery
 

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May 20

Run
10-12k (pace & distance on feel)
 
Strength
Clean & Jerk 3 x 3 @ @ 70, 80, 90% of 90% of your 1 RM
 
Gymnastics
Handstand Walk 5 x 20m
Rope Climb 20′ x 5
rest as needed
 
Conditioning
10:00 EMOM
Odd 1:00 5 Deadlift @ 50% of your 1 RM (Plank Pose (elbow stand) with remaining time)
Even 1:00 10 Burpee (Max Dbl Under […]

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May 19

Run
4 x 1k @ T pace w/ 1:00 recovery
3 x 500m w/ 1:00 recovery
1 x 800m

 
Thank you Kingston Athletics and all the Athletes that came out on Sunday for the Run F.A.S.T Seminar!  Best of luck with your training and up coming races.

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May 18

Run
Regeneration Run
8-10k (pace & distance on feel)
10 x 100m OTM
 
Strength
 
Press 3 x 3 @ 70, 80, 90% of 90% of your 1 RM
Squat 3 x 3  @ 70, 80, 90% of 90% of your 1 RM
 
Gymnastics
Pull Up 10-10-10(+)
TTB 3 x 10
Hollow Rock 3 x :30
 
Conditoning
20 Box Jump 24″
15 Russian KB Swing
10 OHS @ 50% of […]

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May 17

Run
3h:00 Trail Run

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May 16

Rest Day

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May 15

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Hang Power Snatch 3 x 5
Front Squat 3 x 5 @ 65, 75, 85% of 90% of your 1Rm
 
Gymnastics
L – Sit 3 x :20
GHD 3 x 20
 
Conditioning
20 Wall Ball
20 Box Jump
3 rounds

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May 14

Run
5 x 1 mile @ T Pace w 1:00 recovery
5 x 400 w. 1:00 recovery

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May 13

Run
Turn Over Recovery
10 x 150m (comfortably fast & progressive) w. 150m jog back to start recovery
5 x 300m w. 1:30 recovery
 
Strength
Snatch Grip Push Jerk 3 x 5
OHS 3 x 5 @ 65, 75, 85% of 90% of your 1 RM
 
Gymnastics
HSPU 5 – 5 – 5(+)
Rope Climb 5 x 1 (no legs)
 
Conditioning
100 DB Under
100 Russian KB […]

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May 12

Run
3 x 2 miles @ T Pace w. 3:00 recovery
 

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