Category Archives: Blog

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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January 22

Run
2 x (400/200m) w. ( :30 / 1:00 ) recovery
2 x 600m w. 1:30 recovery
2 x 300m w. 1:00 recovery

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January 21

Run
Regeneration Run
10k (pace on feel)
 
Strength
Push Press 3 OTM for 8:00
Front Squat 5 – 3 – 2 – 2
 
Gymnastics
Ring Row 5 x 10
 
Conditioning
AirDyne 100 calories, 10 Double under OTM
 
 

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January 20

Run
2k w. 2:00 recovery
3 x 1k w. 1:00 recovery
2k all at M RP

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January 19

Run
Turnover Recovery
12 x 120m w. 1:30 recovery
 
Strength
Hang Power Clean 3 x 3
Back Squat 5 – 3 – 2 – 2
 
Gymnastics
Pul up / Ring Dip 10 – 9 – 8… 2 – 1 (rest as need between sets)
GHD Sit up 5 x 15

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January 18

Run
3h:00 Trail Run

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January 17

Rest Day

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