Name: Playbook - Gritty Soldier - W2/D2 - Intervals & Leg Strength
Uploaded: 2024-01-20T14:25:57.051Z
Duration: 70 min
Description: W2/D2 - Intervals & Leg Strength

RUN TRAINING

5x sets of:
- 800 meters at faster than 1-mile BASELINE pace.
- 400 meter jog/walk between sets.

STRENTGH TRAINING

1. Core Circuit (3x Rounds):
- 1 min Forearm Plank
- 25x Crunches
- 10x Hanging Leg Raise
2. Barbell Front Squat
3. Barbell Calf Raise
4. Seated Calf Raise 
5. Barbell Romanian Deadlift

800m faster than 1-mile BASELINE; 400 meter jog between

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core Circuit

EMOM (every minute on the minute), at the start of each minute, conduct 8x reps. The time between the last rep and the next minute is your rest!

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat EMOM (10 mins, 8x reps)

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise (each leg)

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Romanian deadlifts

W2/D2 - Intervals & Leg Strength

Struggle bus-ing, decided to reenlist with a waiver after med sep after 5 years of severe annual pneumonia because of a collapsed lung. 9:50 mile, excited to see where we go from here.

Dylan

Augustus W

First mile in at 09:20. Way harder than I thought it would be but I’m ready to know that time down!!

Bella

W1/D1 - **BASELINE 1-Miler for Time

Ivan

Katie

Tough for a beginner but easily adjustable to a lower level

Caleb

W1/D2 - Intervals & Leg Strength

Casey

Did some swimming before and then went Suuuuperrr slow but got it done!

Travis

W1/D3 - 30 Minute Easy Run (RPE 3-4)

That was hard… I’ll probably go through the program a couple of times until I can follow the program without modifying.

Maximino

W1/D4 - Hills & Chest Strength

Maaaan that was rough!! I’m exhausted from this one gritty! 🫡 keep ‘em coming!

Johnnie Mack

W1/D5 - REST, REST, REST!!

W1/D6 - 30 Minute Easy Run (RPE 3-4)

W1/D7 - 50 Minute Run & Bodyweight Complex

W2/D1 - Stretching Routine

W2/D3 - 30 Minute Easy Run (RPE 3-4)

W2/D4 - 30 Minute Easy Run (RPE 3-4)

W2/D5 - FARTLEK & Leg Burnout

W2/D6 - 30 Minute Easy Run (RPE 3-4)

60 minute run. Got 5.1 miles in with an 11:31 pace. That’s the longest I’ve run without stopping! Might not be impressive but I’m hella proud of myself!

W2/D7 - 60 Min Easy Run & MORE LEGS

W3/D1 - REST, REST, REST!!

W3/D2 - Intervals & Leg Strength

Put in 3.08 miles with a 10:48 pace. My pace is slowly improving! I’m excited to see where I am by the end of this program!

W3/D3 - 30 Minute Easy Run (RPE 3-4)

W3/D4 - Stretch + Mobility

W3/D5 - Intervals & Upper Body Strength

11:07 pace. 3.4 miles down ending with strides at a 06:37 pace!! Slowly but surely getting there!

W3/D6 - 30 Minute Easy Run (RPE 3-4)

W3/D7 - 50miles EASY RUN & Back/Core

W4/D1 - REST, REST, REST!!

W4/D2 - Intervals & Leg Strength

W4/D3 - 30 Minute Easy Run (RPE 3-4)

W4/D4 - 30 Minute Easy Run (RPE 3-4)

My mile started at 09:20. 
Today my mile was 08:26. 
I did 1.5 and my total time was 12:46. Just need to drop that 46 seconds and I will be exactly where I need to be!!!!

W2/D2 - Intervals & Leg Strength

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