Combining KBs and the 10k......
From: ryanbrown
Subject: Fitness
Date/Time 2008-06-13 00:15:01
Remote IP: 142.68.160.89
Message
Comrades,
I have decided I am going to run a 10k in approx. 14 weeks and would like those in the know to take a look at my plan and tweak accordingly.....
Mon: Off
Tues: Run
Wed: VO2 Max/strength training
Thurs: Run
Fri: Off
Sat: VO2 Max/strength training
Sun: Run
VO2 Max/strength training consists of....
15/15 snatch protocol w/ 1 pood
Fighter pull up program using weighted chins w/ 70lbs
Bodyweight pushup ladders
Box pistols 5x5 lt/rt (eventually progressing to full ROM)
Windmills 30sec lt/30sec rt for 3 mins w/ 1.5 pood
Standing ab wheel rollout 5x5
Also I will be doing Z health and power breathing everday.
What does everyone think? Too much, too little? Anything missing? Thanks in advance.
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