Category Archives: Blog

August 1

Run
Regeneration Run
12-15k (pace & distance on feel)
Strength
Press 3 OTM for 7:00
Deadlift 4 OTM for 8:00
Gymnastics
Muscle up 5 x 3
Hollow Rock 6 x :20
 

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July 31

Run
12 x 300 w. 100m jog recovery
 

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July 30

Run
Regeneration Run
10-12k
Strength
5 x ( 3 Press Snatch Balance, 2 Heaving Snatch Balance, 1 Snatch Balance)
Super Set
Back Squat 5-3-2-2, Box Jump 4 sets of 5 @ 24″
Gymnastics
Ring Row 5 x 10
V-up 5 x 10
HSPU 3 OTM for 10:00
 

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July 29

Run
6 x 2k @ M RP with 1:30 rest
 

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July 28

Run
Regeneration Run
10-12k
10 x :10/:50
Strength
5 x ( 3 Press, 2 Front Squat, 1 Thruster)
Good Morning 5 x 5
Gymnastics
Pull up 10-8-6-4-2-4-6-8-10 rest as needed
L-Sit 5 x :20
Intensity
10 – Weighted Step up 24′
10 – KB Swing (Russian Swing)

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July 27

Run
3h:00 Trail Run

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July 26

Rest Day

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July 25

Run
Regeneration Run
12-15k
Strength
Squat 5 – 5 – 3 – 3 – 2 – 2
Press 5 – 3 – 2 – 2
Turkish Get up 5 x 5
Gymnastics
Ring Row 5 x 15
GHD Sit up 5 x 15

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July 24

Run
4 x 200
8 x 400
4 x 200

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July 23

Run
Regeneration Run
10-12k
Strength
Thruster 4 OTM for 8:00
Deadlift 5 x 5
Gymnastics
Pull up 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10
V up  5 x 10
L-Sit 5 x :20

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