Category Archives: Blog

July 30

Rest Day

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July 28

Run
Regeneration Run
12-15k @ E Pace
 
Strength
DL Row 3 x 10
Deadlift 3 x 5 @ 50, 60, 70% of your TM
Split Squat 10-8-6
 
Gymnastics
Ring Row 3 x 15
Contralateral Deadbug 3 x 15
OH Walking Lunge 3 x 12
 

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July 27

Run
1 mile warm up + form drills
8k @ M Pace
1 mile @ T Pace
1 mile @ M Pace
 

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July 26

Run
2 mile warm up + form drills
4 x 100m strides with 100m walking recovery
5 x 1k @ I Pace w. 2:00 recovery
6 x 400m @ R pace w 400m running recovery
 

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July 25

Run
Regeneration Run
12-15k @ E Pace
6 x 100m w. 100m walking recovery
Strength
Press 3 x 5 @ 60, 70, 80% of your TM
Front Squat @ 60, 70, 80% of your TM
Russian KB Swing 3 x 20
Gymnastics
Pull up 5 x 5 w. :05 pause; chin over the bar, hanging at 90*, at the bottom w. cap retraction
Dip 3 […]

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July 24

Run
2h:30m Trail Run @ E Pace
 

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July 23

Rest Day

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July 22

Run
AM. 8-10k @ E Pace
6 x 100m w. 100m walking recovery.
 
PM. 12-15k @ E Pace

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July 21

Run
Regeneration Run
10-12k @ E Pace
 
Strength
Banded Good Morning 3 x 10
Lateral Step up 3 x 10 each leg
DB Row 3 x 10
Lateral Shoulder Raise 3 x 10
 
Gymnastics
Ring Row 3 x 15
Muscle Up (s) 3 x 5
Back Extension 3 x 15
 
Closer
Farmer Carry 3 x 100m (single arm carry 50m each arm) w. 2:00 recovery

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July 20

Run
12k @ M Pace
M Pace

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