Strength
Power Clean 3 x 3
Push Press 3 x 2
Thruster 5 x 1
Accessory
5 Rounds
15 Russian KB Swing
10 Goblet Squat
5 Split Squat e/l
Calisthenics
5 Rounds
15 KTE
20 Mt. Climber
30 Russian Twist
Max Push up
Run
Threshold Pace Intervals
Wam up: lunge matrix, hip circle drills, 2 miles E pace, + run drills
4 x 2k w. 2:00 resting recovery
3 x 800m w. 1:00 resting recovery
Warm Down
2 miles E pace
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Cat/Cow
10 Knee Circles
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
1:00 Plank Pose all 4 points
Run
Aerobic Threshold Pace
10-12k
8 x 100m w. 100m walking recovery
Warm Down
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Cat/Cow
10 Knee Circles
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
1:00 Plank Pose all 4 points
Strength
Back Squat 3 x 5
Clean 3 x 4
Bench Press 3 x 3
Accessory
Upright Row 3 x 10
DB Row 3 x 10 e/a
Calisthenics
4 Rounds
8 Pull up
10 Row
10 Dip
5 Chin up
Run
Aerobic Threshold Pace
10-12k
4 x 2:00 CF w. 1:00 resting recovery
Warm Down
Lunge Matrix
Foundation Training
Rest Day
Run
Aerobic Threshold Pace
Long Run
2h:00 on trails
Warm Down
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Cat/Cow
10 Knee Circles
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
1:00 Plank Pose all 4 points
Strength
Complex 5 set of
3 Deadlift
2 Clean
1 Push Press
Accessory
Shoulder Raise 2 x 10
Lateral Shoulder Raise 2 x 10
Calisthenics
5 rounds as a circuit
10 Scap Pull up
5 Strict Pull up
10 Dip
Conditioning
5 Sandbag Shoulder OTM for 8:00
Run
Threshold Intervals
Warm up : lunge matrix, hip circle drills, 2 miles E pace + form drills
5 x 1k w. 1:00 resting recovery
3 x 400 w. :30 resting recovery
Warm Down
2 miles E pace + 100 heel pull
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
1:00 Plank Pose all 4 points
Run
Aerobic Threshold Pace
Warm up: Foundation Training + Lunge Matrix
8-10k w. nasal breathing
6 x 200m Comfortably Fast (CF) w. 200m walking recovery
Warm Down
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Glute Bridge
20 Contralateral Deadbug
1:00 Plank Pose alll 4 Points