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
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