2018w2

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week-2-copySkill & Self Care

 

Week one is in the books. Amazing how that happened. Hopefully, you’re focused and moving forward and not in overwhelm mode. Remember, the skill and self-care work is just as (if not more) important as the actual training sessions. Make sure you are putting in the time.

SKILL – Perform at least 2-3x throughout the week. This can be used in conjunction with your warm-up for both S&C and Running Sessions or on their own during “off days”.

Hollow Body – If you don’t know what a hollow body position, hollow rock, or why you should care about it then watch the 1st video in the playlist. If you already know, especially the part about why you should care, then go ahead and work on YOUR progression.

5x (:20 w/ :40)

YouTube Playlist | VIDEO

RUN/TECH – Perform as part of your warm-up for Running sessions in conjunction with other Run/Tech drills you’ve been given.

Pose / Position – Perform your favorite Position/Pose drills this week.

YouTube Playlist

MOBILITY/SELF CARE – Spend a minimum of 10:00 a day working on mobility and positioning work. This will help keep you injury free and able to perform. Start looking for and finding little 2-3:00 mobility “snack” during the day if you are finding it hard to dedicate 10-15:00 at one time.

Upper Girdle – Just in case you haven’t read our Upper Girdle post, or need a refresher here it is. Seriously, go read it and work on opening up that upper body!

YouTube Playlist | Blog Post

 

Strength & Conditioning

 

Overview

With a Development week, we have a heavy run load. If you are training for an early spring race you need to be prioritizing adding volume  (with correct form) to your training. This means that you may not have time for all 4 S&C sessions. Combine Strength sessions, such as the Strict Press and Deadlift, then perform only one of the conditioning elements. Skip Session 3 and do Session 4. This way you’ve reduced the overall volume of the S&C but we’ve made sure to perform both upper and lower Strength work with a couple short Conditioning sessions.

Session 1

W/U – Dynamic

Part A Sets & Reps: 1x

  • 600m Run, 400m easy then speed up over the last 200m until the last 100-50m is all out sprint

Part B Sets & Reps: 5:00

  • 6 Sea Saw Press
  • 6 Renegade Row
  • 6 Lunge Step
  • 6 Ring Push Up

Notes:n/a

SKILL – Dumbbell Split Squat

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set

  • Superset with Strength warm up sets

STRENGTH – DE / Strict Press

Sets & Reps: 8×4

Notes: at 55-65% of 1RM

  • Perform on the :45sec
  • Bar Speed is what we are looking for, think “bouncing ball!”

Warm-Up with Skill, Suggested W/U sets:

  • x12 at 35%
  • x8 at 45%
  • x4 at 55%”

CONDITIONING – MM1 / MsDanger

Sets & Reps: 6 RFT

  • 6 OHS, 95/65lb
  • 12 Box Jump, 24/18″
  • 24 DU’s

Notes: If unable to perform OHS at prescribed weight perform Front Squat. Compare to C/I W3 MM1 – Mod

Time / Scaling Guide: 10:00 – 15:00

 

Session 2

W/U – Dynamic

Part A Sets & Reps: 1x 20m each

  • Monster Walk
  • High Skip
  • MS Lunge
  • Karaoke

Part B Sets & Reps: 2-3x

  • 5 KBS, HEAVY
  • 3 Goblet Squat
  • 5 Burpee

Notes: n/a

SKILL – Ring Dip

Sets & Reps: 3-3-3

Notes: Increase difficulty with each set. Superset with Strength working sets

STRENGTH – H / Deadlift

Sets & Reps: 5×3

Notes: at 80-90% of 1RM Alternate performing with Skill every :90sec

i.e.

  • 00:00 1st set of Strength
  • 01:30 1st set of Skill
  • 03:00 2nd set of Strength
  • 04:30 2nd set of Skill
  • 06:00 3rd set of Strength…

Suggested W/U sets:

  • x10 at 45%
  • x7 at 60%
  • x5 at 75%

CONDITIONING – Reps For Time

Sets & Reps: 2-4-6-8-10-8-6-4-2 Reps of

  • Hang Power Clean, 95/65lb
  • Push Up
  • Double Under x3

Notes: If unable to perform DU’s perform Single Skip x5

Time / Scaling Guide: n/a

Session 3

W/U – Dynamic

Part A Sets & Reps: 2x

  • 5/5 Scorpion
  • 5 Push Up
  • 5/5 Iron Cross
  • 5 Squat
  • 5 Ring Rows

Part B Sets & Reps: 5:00

  • 40′ High/Low Carry, L/R
  • 1/1 Windmill
  • 3 Hip Bridge
  • 5 Burpee

Notes:

SKILL – Push Up

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets

STRENGTH – ME / Front Squat

Sets & Reps: 5-5-3-3-1-1-1

Notes: Perform on the 2:00, increasing weight each set. You are working up to a 1-3 rep max FOR THAT DAY. Hopefully, this will be within 100 to 90% of your 1rm. If you PR call it a day, NO MATTER how early in your session it is!

  • If “not feeling it” substitute sets of 3’s for the 1’s and work to a challenging effort. This may be well below 1-3RM, DO NOT get discouraged, just do the work.

CONDITIONING – AMRAP

Sets & Reps: 8:00

  • 3 Push Press, 95/65lb
  • 5 Pull Up
  • 7 Front Squat, 95/65lb

Notes: RX+ 115/75lb, Chest To Bar

Time / Scaling Guide: n/a

Session 4 – HOME

W/U – Dynamic

Part A Sets & Reps: 1x

  • DROM

Part B Sets & Reps: 3-5x

  • 5 KBS
  • 3 Strict Press
  • 2 Thruster
  • 1 Windmill

Notes: n/a

SKILL – n/a

Sets & Reps:

Notes:

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – type

Sets & Reps: 5-10x

10 KB Deadlift

5 Goblet Squat

10 KBS

50 Double Under

100m Run*

Notes: – Use the heaviest KB you can handle.

  • Play with Single Leg or Suitcase Deadlift, alternating L/R each round.
  • If weather does not allow for a run substitute with 12 Burpee

Time / Scaling Guide: n/a

 

 

Endurance

 

Overview

If you didn’t get last week’s Lactate Threshold test in, perform that in substitution of this week’s “Timed Tosh”. Volume is picking up with a Development week if you have an early spring race make sure you are putting in the work.

 

Development / Duration 240 (4h00m) – avg 200

 

Links:

 

Session 1 – Tosh Timed

W/U – Dynamic

1-2x 5 each Movement (use favorite dynamic movements), examples are:

  • Airplane
  • High Knees
  • MS Lunges
  • Butt Kicks
  • Cosack Squat

Then 4:00-6:00 easy run with Run/Tech Drills every 200-400m

Type: Interval

Length: 3x (:30, 1:00, 2:00) w/ 1:1

Notes: – After a proper warm-up run for :30 at an RPE of 8-9, recover for :30sec, then run for 1:00 at an RPE of 8-9, recover for 1:00, then run 2:00 at an RPE of 8-9, recover for 2:00 and repeat for a total of 3 cycles.

  • The goal is to accumulate as much distance as possible during the work phase.

Cool Down:

  • Reduce speed to an easy effort, i.e. a walk for 3-5 minutes

Session 2

W/U – Dynamic

3-5x

  • 5/5 KBS
  • 3/3 Strict Press
  • 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Type: MAF

Length:1:30:00

Notes: Perform at MAF HR

  • Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.

Cool Down:

  • 5-10 minutes of easy effort, preferably walking.
  • Then spend a minimum of 5 minutes of mobility work.

 

Session 3

W/U – Dynamic

3x 7-10 repetitions each

  • Jumping Jack
  • Mountain Climber
  • Burpee

Type: AE

Length: 1:00:00

Notes: Perform at an RPE of 2-3.

  • If goal race is 13.1 miles or longer perform the day after your Long Run every 2-3 weeks.
  • Wear a Heart Rate Monitor but do NOT reference it while running, run to feel. Then compare HR, Pace, effort to MAF run.

Cool Down:

  • 5-10 minutes of easy effort, preferably walking.
  • Then spend a minimum of 5 minutes of mobility work.

 

Session 4

W/U – Dynamic

2×7-10 repetitions each:

  • Squat Jump
  • Step Back Lunge
  • High Knees
  • Butt Kicker
  • Hollow Rock/Hold for 10-20 seconds

Type: MAF

Length: 1:00:00

Notes: Perform at MAF HR compare avg HR, Pace, and RPE with this week’s AE session.

Cool Down:

  • 5-10 minutes of easy effort, preferably walking.
  • Then spend a minimum of 5 minutes of mobility work.