Thread: log(10)=1
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Old 01-28-2008, 09:17 PM   #7
Grant Scalf
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Join Date: Nov 2007
Location: Knoxville  TN
Posts: 360
Re: log(10)=1

Goals:
1 – Increase strength, cardiovascular endurance, muscular endurance, and lactic acid threshold
2 – Prepare my body for 13.1 miles of hilly terrain (sub-goal of 7:00 a mile pace for 13.1)
3 – Gain ability to do more bodyweight gymnastic moves like planche, front lever, and iron cross
4 – Increase flexibility, mobility, and ROM

5/2 split

Monday:
CFWUx3
Squat – 3x5
Weighted PU – 3x3
Deadlift – 2x5

Tuesday:
AM – Alternate: Hill Fartlek/Tabata run on treadmill with 12% incline
PM – CFWUx3
Planche progression
Front lever progression
Planche push-up progression
Front lever negatives 3x5
L-sit – 3x30s

Wednesday:
CFWUx3
MetCon – I will use the WOD if it fits my purpose, if not I will keep it varied.

Thursday:
Variable day – rest if needed, o-lift if I am at UT, or LSD (building up to 10 miles 1 week before half-marathon)
If I take a rest day here, I will add a Saturday workout. Maybe I will do a trail jog or long day hike.

Friday:
AM – Interval running
PM – CFWUx3
Planche progression
Front lever progression
HSPU 3x10
Planche push-up progression
Front lever negatives 3x5
L-sit – 3x30s




I am going to try to adhere to this as much as possible, but we all know how many variables there are in the game of life.

If anyone sees any holes in the training or has any ideas I'd love to hear them!
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Last edited by Grant Scalf : 01-28-2008 at 09:28 PM. Reason: Formatting
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