Strength:
Front Squats
5 x 5 @ 75%, 80, 82.5, 85, 87.5%
…then
2 x 3 Pause Squats @ 82.5%
For Quality
Conditioning:
Exactly 3:00 after completion of SWOD, perform:
300m Run
25 Sit-ups
20 Shoulder Touches
15 Alternating Hand Raising Push-ups
10 Pistols
5 Muscle-ups
2 rounds for time
Flexibility:
20 Side Leg Swings each leg
Hip Capsule Distraction – 2:00/side
Anterior Compartment Smash – 2:00/side
Hold Pancake Split – 2:00
San Antonio Marathon Week 8 Training:
Drills:
20-30 minutes
Work:
5 miles @ 85% 10K race pace
Post load, time, and experiences to comments
SWOD:
3@180#
CWOD:
12:14
red band mu
banded pistols
T.
Swod ?
Cwod 16:48. Rx except jumping MU.
D.
Swod got through to 1 round of pause squats @ 210. Brutal Swod all around.
Cwod. 12:24. Mod pistols. Tried kb with the last round of pistols. Big help.
Did sprint for marathon training
5 X 600m, easy 2:00 between each
Did on treadmill to force speed. Ran at 10.0, 10.2, 10.3, 10.4, 10.5.
Then did SWOD with night class 30 min later.
Got 4 reps at 305, failed on #5. Successful with 2 pause SQ @ 285. Legs were toast!
SWOD:
Got through all 5 sets. 225/240/250/255/262.5 -better believe I did 262.5
Pause Squats: 2@250, failed on the third rep
CWOD: 11:38 mod shoulder touches
Got to 150# x 3 pause squats
Bench press 80#
CWOD 13:17