Week of Training 6/11-6/18

After a good deal of searching and consideration I've found a 12-week Half Marathon program to follow before the Philadelphia Rock N Roll Half in September. That program doesn't begin until next week but I've started ramping up some of my training already. I've cut back on barbell training and heavier weights (compared to a few months ago) but kept the intensity high for the strength & conditioning sessions. I'm running more distance (three days per week, run/walk combo around 4 miles each day) and trying to get in hill sprints once or twice per week.

Here is a look at the last week or so of training:

Saturday, June 11 - AM Fasted Cardio @ Donaldson Park

10 minute warmup walk

Dynamic Warmup - Jumping Jacks (15), Bodyweight Squats (10), Hip Extensions (10), Arm Circles (10 each way), Pushups (10) X 3

Hill Sprints - 5 easy, 8 hard

10 minute cooldown walk

Front & side planks with neck harness - 30 second hold for each side X 3 (I should be doing these every day but have not been consistent)

Sunday, June 12 - AM Fasted Run Outside

5 minute warmup walk
3 minute run, 2 minute walk X 10
5 minute cooldown walk

Monday, June 13 - PM Training @ Renegade (Power Class)

Foam Roller, Stick & Warmup (a little more than the dynamic warmup above)
1) Hang High Pull - Bar/5, 95/5, 115/5, 115/5, 115/5, 115/5, 115/5
2a) Barbell Squat - Bar/5, 95/4, 135/4, 155/3, 155/3, 155/3, 155/3, 165/3, 165/3
2b) 1-arm TRX Straps Row - 6 each side, 6, 5, 5, 5
3a) 1-arm Flat Bench Dumbbell Press - 40/5 each, 60/6, 60/6, 60/6, 60/6
3b) 1-arm Kettlebell Swing - 44/12 each, 53/10, 53/10, 53/10
4) Core - planks, glut bridge - 30 second or 1 minute holds

Tuesday, June 14 - AM Fasted Run

5 minute warmup walk
2 minute run, 2 minute walk X 9
5 minute cooldown walk

Wednesday, June 15 - AM Fasted Training @ Renegade (Burn Class)

Foam Roller, Stick & Warmup
1a) Hurdle Jump - 5 reps X 5 sets
1b) Pushups - Bodyweight/10 X 5
1c) Dumbbell Romanian Deadlift - 50/6 X 5
1d) Pullup - Bodyweight/5, Using Band/6, Band/6, Band/6, Band/5
1e) Overhead Squat - Bodyweight/50 X 5
1f) TRX Straps Low Abs Pull-in - 15 X 5
2) Core - planks, glute bridge, etc.

Thursday, June 16 - Rest

Friday, June 17 - PM Training @ Renegade (Burn Class)

Foam Roller, Stick & Warmup
1a) 1-arm Dumbbell Military Press - 40/6 each side X 5
1b) TRX Straps Leg Curl - 8 X 5
1c) Barbell Face Pull - BW/8 X 5
1d) Step Up with Hip Flexion - BW/8 each, 20/8, 30/8, 30/8, 30/8
1e) PowerWheel Abs Rollout - 8 X 5
1f) Burpees - 10 X 5
2) Core - planks, glute bridge, etc.

Outdoor Run after Training:

10 minute warmup walk
3 minute run, 2 minute walk X 9
10 minute cooldown walk

Saturday, June 18 - AM Fasted Cardio

10 minute warmup walk

Dynamic Warmup - Jumping Jacks (15), Arm Circles (10 each way), Flings (10), Hip Extensions (10), Bodyweight Squats (10), Pushups (10) X 3

Hill Sprints - 4 easy, 8 hard

10 minute cooldown walk