Category Archives: Blog

April 23

Run
Regeneration Run
8k (pace on feel)
 
Strength
Back Squat
3 x 5
Deadlift
3 x 5
Gymnastics
Pull up
3 x 8
Push up
3 x 10
GHD Sit up
3 x 15

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April 22

Rest Day

Respect

 

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April 21

Congratulations and Good Luck to all running the 118th Boston Marathon.

 

 

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April 20

Run
8k finishing with 4 x :30 @ M RP w. 1:30 rest

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April 19

Rest Day

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April 18

Run
Regeneration Run
10-12k (pace on feel)
 

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April 17

Run
2 x 2 miles @ M RP w. 2:00 recovery

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April 16

Run
Regeneration Run
10-12k (pace on feel)
Strength
Deadlift
@ 40% of 1RM 3 OTM for 7:00
Gymnastics
5 x 1 Rope Climb 20′ in L Sit
Hollow Rock 5 x :30
 

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April 15

Run
Intervals
3 x (200, 300, 400) recovery 1:1

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April 14

Run
Regeneration Run
8-10k (pace & distance on feel)
10 x :10/:50
Strength
Front Squat
5 – 5 – 3 – 3 -2 – 2
Gymnastics
Muscle up 6 x 2 (strict)
GHD Sit up 4 x 15
Conditioning
5:00 AMRAP
10 Double Under (unbroken)

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