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:

See 08 September 2015

20-30 minutes

Work:

5 miles @ 85% 10K race pace

 

 

 

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