Category Archives: Blog

May 4

Run
8-10k (pace & distance on feel)
10 x :10 / :50
 
Strength
Squat 3 x 5 @ 50% of 90% of your 1 RM
Deadlift 3 x 5  @ 50% of 90% of your 1 RM
 
Gymnastics
10 – 9 – 8 … 1
Pull up
Ring Dip
 
Conditioning
10:00
20 Double Under
10 KB swing
AMRAP
Pon Somnhot getting it done at Saturday’s Miwok 100k, 13:08 for a […]

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May 3

Run
12 mile Trail Run

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May 2

Rest Day

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May 1

Run
Regeneration Run
10 – 12k (pace & distance on feel)
 
Strength
OHS 3 x 5 @ 50% of 90% of your 1RM
Reverse Hyper 3 x 10
Bent over row 3 x 5
KB Swing 3 x 15
 
Gymnastics
HSPU 5 – 5 – 5 (+)
TTB 3 x 10
Hollow Rock 3 x :30
 

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April 30

Run
8 x 400 w. 1:00 recovery
 

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April 29

Run
Regeneration Run
8-10k (pace & distance on feel)
10 x :15 / 1:00
 
Strength
Press 3 x 5 @ 50% of 90% of your 1 RM
Squat 3 x 5 @ 50% of your 1 RM
KB Swing 3 x 15
Reverse Hyper 3 x 10
 
Gymnastics
Pull up 3 x 10
Ring dip 3 x 10
Lateral Plank 3 x :30 each side
 

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April 28

Run
Turnover recovery
12 x 120m w/ full recovery

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April 27

Run
Regeneration Run
5 – 8k (pace & distance on feel)
10 x :15 / 1:00
 
Strength
KB Swing 3 x 15
 
Gymnastics
Pull up 3 x 10
Ring Dip 3 x 10
GHD Sit up 3 x 15
 

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April 26

Run
26.2!

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April 25

Rest Day

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