Marathon training: (From 4-hour body)
Mon AM DAY OFF!
PM
Tues AM Back squat: 10x2 on min w/ 80% 1rm
rest 10 min. Deadlift 8x1 on min with 90% 1rm
PM ---
WED AM 7 rounds for time: snatch 3 reps (use 8rm weight…), 10 pullups
PM*** 10x200m on 2 min. (not slowing down more than 2-3 sec.)
THURS AM "Kelly" - 5 rounds for time: 400m run, 30 wallball, 30 box jump.
PM ---
FRI AM 10K (at 80% of 5k TT pace)
PM ----
SAT AM press 5, 5, 5. Push-press 3, 3, 3 (no more than 4" drop in height). push-jerk 1, 1, 1.
(rough guideline- increase weight 30% from each exercise to next 2-3 min rest between sets.)
PM*** strict chin-ups 5, 5, 3, 3, 1, 1
rest 2-3 min between sets. Maxing out - record weights used, if added to bodyweight.
SUN AM 3x800m on 2:30. Holding same paces as last week or better.
PM*** "The Bear" 5 rounds, 7 sets (rest as needed between rounds, increase weight each round)
1 power clean
1 front squat
1 push press
1 back squat
1 push press
*the clean starts the move-- bar can't come down. Should be one continuous movement.
2-3 min rest between sets. |
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