Week Two of Endurance Work (August 30 - September 5)

Monday, August 30, 2010
5 Rounds, 30sec on, 20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12" box, Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.

Then, 3+ Hours Later:
Run: 2 x 12min; 2min rest between.  Cover as much distance as possible in each of the 2 intervals.

Tuesday, August 31, 2010
Squat, Bench Press, Power Clean

Wednesday, September 1, 2010
6 Rounds for Time of:
10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips

Rest 5min
Dragon Flags 3x5, rest as long as needed between sets.

Then, 3+ Hours Later:
Tabata Run - 20:10 x 8 rounds

Thursday, September 2, 2010
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Friday, September 3, 2010
Squat, Press, Deadlift

Then, 3+ Hours Later:
Run 3 x 3min intervals; 3min rest between.  Objective is to hold the Highest AVERAGE pace

Saturday, September 4, 2010
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Sunday, September 5, 2010
Run 12 x 1min intervals; 30sec rest between

Weekly Template for Endurance Workouts

Since I'm training to run a half-marathon on October 30th, and I want to eventually run the Pike's Peak Marathon, I've created this weekly template for workouts somewhat based on CrossFit Endurance's schedule:

M	T	W	Th	F	Sat	Sun
S	X	X		S	X
E		E	E	E		E

where S = Strength workout, E = Endurance Workout, and X = CrossFit Workout

Week One of Endurance Work (August 23-29)

Monday, August 23, 2010
Starting Strength: Squat, Press, Clean

Then, 3+ Hours Later:
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint

Tuesday, August 24, 2010
Press - 3, 3, 2, 1, 1
Back Squats - 4, 3, 2, 2, 1, 1

3 Sets of (Not for time):
12 Ring Dips
20 Situps
20 Push Press @ 65
12 Overhead Lunges with 45 lb plate

Wednesday, August 25, 2010
For Time:
20 Power Cleans @ 135
Row 1 Mile
20 Front Squats @ 135
Row 800 Meters
20 Deadlifts @ 135

Then, 3+ Hours Later:
10 seconds on, 5 seconds off  for 20 rounds.

Thursday, August 26, 2010
Run 8k, Tempo 85-90% RPE 16-18

Friday, August 27, 2010
Starting Strength: Squat, Bench, Deadlift

Then, 3+ Hours Later:
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

Saturday, August 28, 2010
As Many Rounds in 16 Minutes of:
3 Power Snatches 95lbs
3 Overhead Squats 95lbs
15 Box Jumps 20"
15 Situps w/20 lb medball

3 Rounds of Max Reps (Not for time):
Handstand Pushups
Double Unders
Ring Rows

Sunday, August 29, 2010
Run: 2.5mile (Time Trial, Max Effort)