WO1:
Warm up:
3x5 wall squats
3x10 squats
3x10 OHS @ 45#
3x5 tuck jumps
Strength:
Back Squat 5x5
Then:
10 jumping pull ups
10 push press @ 30#DB
10 lunges @ 30#DB
5 rounds
Then:
12:00 run @ 6+ elevation and 75% MHR
WO2
KB complex (see previous week)
Strength:
DL 5x5
Then:
50 pull ups
50 dips (Sub push ups once exhaustion hits)
25 burpee broad jumps
25 lunges
Then:
15:00 bike @ 60%
WO3:
Warm up:
3x5 wall squats
3x10 OHS @ 45#BB
3x10 squats
3x10 push up
Then:
Farmers carry 20m @ 60#DB
+ 8 push press @ 45#DB
Farmers carry 20m @ 60#DB
+ 8 squat jumps
Then:
Overhead carry 20m @ 95#+ BB
+ 8 burpees
Overhead carry 20m @ 95#+ BB
+ 8 swings 60#+
(Scale carry weights as req farmers carries should be heavy. add additional additional rounds if you have energy)
Cool down:
10:00 run @ max elevation 60MHR
Well I made it through the workouts and I added some distance on my runs for the week.
ReplyDeleteWO1 (Mon): Made it though no problems, I did the BS at 145. The elevation run was a killer but not as bad as the one on Friday.
Tues: 6 mile run at 9 min pace
WO2 (Wed.): Did pretty well with this one, I did the DL at 195. I was able to complete the rest of the workout without any problems. I did all of the dips, I didn't have to changed to pushups. The burpee broad jumps really smoked me though.
Thurs: 4 mile run at 7:45 pace
WO3: I did the whole workout as prescribed. I ended up doing one additional round of the overhead carry at the end for good measure. The max elevation run just about did me in. I started the run at +15 elevation and was only able to keep that up for about 4 minutes. I cranked it down to +11 elevation and completed the rest at that level. I felt a bit like I was going to vomit at the end.
Sat: rest
Sun: 7 miles I'm not sure what the pace was I didn't time it I was just going for completion.
I'm thinking about adding a mile a week to my long run and seeing if I can't train up enough to do the local marathon in December. It may be a tall order but I'm going to give it a shot.
BHW