Hope everyone had a wonderful Easter. Time to get back at it, the spring racing season is just around the corner.
Tuesday:
Run: 8 x 200m sprints - rest 2:00 between runs, runs should be max effort
Workout:
Five rounds for time of:
9 Handstand Push ups
15 Deadlifts @ 50% of 1RM
50 Double Unders
Rest 2:00 between rounds
Wednesday:
Strength: Dynamic Effort Bench Press 12 sets of 2 reps @ 50% of 1RM
Workout:
As many rounds as possible in 12:00 of:
Run 400m
21 Toes-to-bar
12 GHD Sit ups
Thursday:
Run: 8 x 20:10, if possible use treadmill set at 12% grade, 30-45 seconds slower than 5k pace per mile, do not reduce the speed.
Friday:
Strength: Max Effort Front Squat - Work up to a new 3-rep max
Workout:
Three rounds for time of:
3 Muscle-ups - Sub in 6 towel/rope pullups if needed
6 Front Squats @ 70% of 1RM
9 Lateral Burpees
Saturday:
Four rounds for time of:
Run 200m
15 KB Swings, 1.5 pood
12 Pull-ups
Sunday:
Run: Run (SUN): 2 x 2M both @ 85% of 2M TT pace, rest 7:00 between
OR (if training for half marathon) 10 miler @ 10k TT pace plus 15 - 30 sec/mile
Comments