W2 of 16- Savannah Prep

Monday A.M. Run P.M. Stability Weights

A.M. (6:00am)

30 min Run smooth, no garmin

P.M. (12:00)

A. Sumo Dead Lift @ 3030, 4 x 6-8 reps, rest 2 min *start w/ 105# and build as needed

• 105, 110, 110, 120

B1. Push Press @ 30X3, 4 x 6-8, rest 30 sec  *w/ bar

• 65, 65, 70, 75

B2. Wtd Negative Pull Ups, 3 set x 3 reps of 5 sec each, 20# vest across, rest 60 sec

C. Single Arm Front Plank, 5 x 20 sec/arm, no rest b/w arms, rest as needed b/w sets

Tuesday- Weights + LP (8:30am)

A. DB RFE Split Squat @ 3030 barefoot, 4 x 8/leg, rest 60 sec b/w legs

• 15#DB - much better stability this week and really focused on left leg

B. Cossack Goblet Squat @ 21X1 barefoot, 3 x 8/leg, rest 60 sec b/w legs

• 26#KB

5 x 12 sec Sled Push ALL OUT w/ 50# on top, rest 1:48

Hollow Hold Off GH Machine, 4 x 30 sec, rest as needed

Wednesday- A.M. Run P.M. Stability Weights

A.M. (6:00am)

40 min Run smooth, no garmin

P.M. (8:45am)

A1. Ring Push Ups @ 20X2, 4 x 4-6 reps, rest 30 sec **add weight on back if possible

A2. Lying DB Bench Rows @ 30X2, 4 x 6-8 reps, rest 60 sec

• 15, 20, 20, 20#DBs

B. Reverse Hyper, 5 x 15 reps, rest 60 sec b/w sets *20-50# on

C. Side Plank Wtd, 5 x 20 sec, rest 20 sec b/w sides

• 20# DB.....thanks Mike for the suggestion.  I would've settled for 10# :)

Thursday- MAP

20 sets @ high effort

5 V-Ups

10 Russian KBS, 44#

7 Box Jump Overs, 20”

rest 60 sec b/w sets

Friday Run

60 min Run, no garmin

• I swam 1400 yards Friday instead of running.  It was a busy day for me and a bad day emotionally for me.  I had two dr. appointments, Jason left for India and was totally overwhelmed with life. I spent the night at my moms and slept on about 3 hours.  (Just making note of the day for myself)

Sat- off

• 5K - Run for the Son, FBJ  23:52  1 minute off my 5K PR from 2013  I am a terrible pacer at 5Ks which bites me in the butt the last mile.  Overall I felt good.  The only thing I noticed was a little tightness in my right shin.  I think that is stemming from my overcompensating on RFE split squats and utilizing my right leg to compensate for my left leg weakness.  This week I made note that those were better but I think I was still sore therefore I felt it in the 5K. 

• Brought home the overall Masters Female award....AKA Old Lady runner

• 30 minute run upon returning home from 5k just to get time in.  Felt great

Sun-  Run

30 min Run no garmin (7:30am)

W1 of 16- Savannah Prep

Monday A.M. Run P.M. Stability Weights

A.M. 30 min Run smooth, no Garmin (6am)

• First time that I can recall running without knowing the pace.....different.

P.M. (12:15pm)

A. Sumo Dead Lift @ 3030, 4 x 8-10 reps, rest 2 min *start w/ 95# and build as needed

• 95, 105, 110, 110#

B1. DB Push Press @ 30X3, 4 x 8-10, rest 30 sec

• 15, 20, 25, 25#

B2. Wtd Negative Pull Ups, 3 set x 3 reps of 5 sec each, add weight to make 5 sec challenging, rest 60 sec

• 8, 10, 20#....made the mistake of saying 5 secs felt like cheating and Andrew made me get the 20# vest!!!!

C. Single Arm Front Plank, 5 x 20 sec/arm, no rest b/w arms, rest as needed b/w sets

Tuesday- Weights + LP (12:15)

A. DB RFE Split Squat @ 3030 barefoot, 4 x 10/leg, rest 60 sec b/w legs

• 15# DB, left leg significantly weaker than right

B. Cossack Goblet Squat @ 21X1 barefoot, 3 x 10/leg, rest 60 sec b/w legs

• 26# KB 

5 x 10 sec Sled Push ALL OUT w/ 50# on top, rest 1:50

• This was my first experience with the Sled Push! 

Hollow Hold Off GH Machine, 4 x 30 sec, rest as needed

• WOW!!!  4th set was tough

Realized today that my single leg strength and balance leaves a lot to be desired.

Wednesday- A.M. Run P.M. Stability Weights

A.M. 40 min Run smooth, no Garmin (6am)

• Very humid.  Sore and heavy legs

P.M. (12:00)

A1. Ring Push Ups @ 20X2, 4 x 6-8 reps, rest 30 sec

A2. Lying DB Bench Rows @ 30X2, 4 x 8-10 reps, rest 60 sec

• 12, 15, 20, 20# DB

B. Reverse Hyper, 5 x 15 reps, rest 60 sec b/w sets *20-50# on

• 20#  this was killer 

C. Single Arm Farmers Carry, 4 x 50’/arm, rest as needed, heavy

• 53# 

Thursday- MAP (8:30) 

20 sets @ high effort

3 Toes to Bar

5 Burpee Box Jumps, 20”

20 High knee Jump Ropes

rest 60 sec b/w sets

Friday Run (8:30)

60 min Run, no Garmin

• 60 mins of hills in Stone Mtn GA.  I had a horrible night sleep the night before with major sciatica pain....I guess from sitting for 6.5 hours in the car.

Sat- OFF

Sun-  Run

30 min Run no Garmin (7:00 am)

• Great first week! I was definitely more sore than I expected to be.