Week 20, Day 5 - Practice Distace 21

Run
3 hours (tempo)
*Do Not Exceed 18 miles


Post distance covered in 3 hours

Week 20, Day 4 - SC 4

Skill:
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)

Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps


Compare to Week 14, Day 4 ad post reps and times to comments.

Week 20, Day 3 - LI 3

Run
6 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run


Compare to Week 14, Day 3 and post times to comments.

Week 20, Day 2 - SC 3

Skill:
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)

Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups


Compare to Week 14, Day 2 and post reps and times to comments.

Week 20, Day 1 - SI 3

Run
10 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty


Compare to Week 14, Day 1 and post times to comments

Week 20 Schedule

On the Agenda...
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance 21: Run 3 hours (tempo)

Week 19, Day 5 - Practice Distance 20

Run
20-21 miles


Post times and thoughts to comments.

Week 19, Day 4 - SC 2

Strength & Conditioning:
Push Press
5,5,5,5,5 (increase the load for each set of 5)


Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters


Compare to Week 13, Day 4 and post loads and times to comments.

Week 19, Day 3 - LI 2

Run
5 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)


Compare to Week 13, Day 3 and post times to comments.

Week 19, Day 2 - SC 1

Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2


Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats


Compare to Week 13, Day 2 and post load and times to comments.

Week 19, Day 1 - SI 2

Run
6 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc


Compare to Week 13, Day 1 and post times to comments.

Week 19 Schedule

On the Agenda...
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Distance: 20-21 miles

Week 18, Day 5 - Practice Distance 19

Run
3 hours of tempo run


Post distance to comments.

Week 18, Day 4 - SC 12

Skill & Strength:
Stretch for 20 minutes


Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats


Compare to Week 12, Day 4 and post times to comments.

Week 18, Day 3 - LI 7

Run
8 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty


Compare to Week 12, Day 3 and post times to comments.

Week 18, Day 2 - SC 11

Skill & Strength:
Planks
3 x max time (60 sec recoveries)


Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)


Compare to Week 12, Day 2 and post times to comments.

Week 18, Day 1 - SI 7

Run
5 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)


Compare to Week 12, Day 1 and post times distances to comments.

Week 18 Schedule

On the Agenda...
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: Run 3 hours tempo

Week 17, Day 5 - Practice Distance 18

Run
2 hour recovery pace

Post distances to comments.

Week 17, Day 4 - SC 10

Skill:
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes


Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)


Compare to Week 11, Day 4 and post times to comments

Week 17, Day 3 - LI 6

Run
5 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)

Compare to Week 11, Day 3 and post times to comments.

Week 17, Day 2 - SC 9

Skill & Strength:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)


Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)


Compare to Week 11, Day 2 and post times to comments.

Week 17, Day 1 - SI 6

Row
12 Rounds for time...
300 meters
*60 second recovery

Compare to Week 11, Day 1 post times to comments

Week 17 Schedule

On the Agenda...
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 2 hours recovery