W6 of 16- Savannah Prep

RUN ZONES

Z1 - 9:45-10:19

Z2 - 8:40

Z3 - 8:08

Z4 - 7:29

Z5 - 7:05

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

A.M. (7:45a)

This week's speed workout will be @ your estimated 10k pace. Can be run faster if you have it but make sure last interval is within prescribed pace. 10k pace = 7:58

55 min run

10'  @Z1 (9:05pace)

3 x  1 mile (1/2mile) @10k pace (7:55/9:00pace) (7:53/9:06pace) (7:49/9:05pace)

Remainder @ Z1 (8:40pace)

P.M. (12noon)

A. Dead Lift to knee cap only, 3 x 5 reps, drop each from the top, all 3 sets should be tough, rest 2 min b/w sets **start @ 155

• 3x5@175  (155, 165, 175)

B1. Push Press @ 30X3, 4 x 4-6 reps, rest 30 sec *first set @ 85#

• 4x4@90 (85, 85, 90, 90)

B2. Box Assisted Pull Ups @ 3030, 4 x 5 reps, rest 90 sec

C. Back Extensions @ 20X2, 4 x 12-15 reps, rest 60 sec **holding DB, focus on squeezing hammies and butt, not arching back  Held 10# DB

Tuesday- Weights + LP (8:15a)

A. Front Squat @ 30X0, 4 x 4 reps, rest 2 min *first working set @ 95# and build after wu

• 4x4@110 (95, 100, 105, 110) 

B. DB Wtd Side Step Ups @ 21X1, 3 x 12/leg, rest 60 sec b/w legs

• 3x12@15 (I stayed with the 15# DB this week to focus on form and stability)

6 x 15 sec Sled Push ALL OUT w/ 60# on top, rest 2:30 (the temperature was NICE!)

Hollow Hold on ground, 4 x 45 sec, rest as needed *focus on pushing/keeping low back in the ground (first two sets I made it the full 45 secs but the last two I had to do 30 secs then 15 secs)

15 min hip/SI mobility

**Cycle through the following exercises

Bird Dog- 10 reps/side w/ 2 sec hold at top

Prone extension stretch - 60 sec (think bottom of inch warm)

Childs Pose - 60 sec

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

A.M.(7:45a)

40 min run (4.9 miles @8:15 pace)

15' @ Z1(8:23pace)

10' @ Z2(8:06 pace)

15' @ Z1(8:13 pace)

P.M.(8:30a)

4 sets @ high effort

Row 500m

15 Wall Ball, 14#

15 KB Swings, 35#

10 Burpee Box Jump Overs, 20”

rest 4 min b/w sets

Thursday- MAP

A1. Dips on Bars @ 3010, 4 x 3-5, rest 30 sec **add weight if possible

• 4x4 reps...no added weight

A2. Inverted Bar Rows @ 20X2, 4 x 8-10, rest 60 sec

B. Russian KB Swings, 4 x 12 reps, rest 60 sec **start @ 62# 

• 62, 62, 70, 70

C. Double KB Front Rack Carry, 5 x 50’ Walk, rest as needed *start @ 35#/H

• 5x50 35#

Friday Run

90 min run. 10.71 miles @ 8:23

15' @z1 (8:34 pace)

2 x 10' (10') @ z3

8:05 (8:27)

8:03 (8:19) 

15' @ z1 (8:30 pace)

15' @ z2 (8:29 pace)

remainder @ Z1 (8:32 pace) 

Sat- Off

Sunday Run

30 min Fartlek

W5 of 16- Savannah Prep

RUN ZONES
Z1 - 9:45-10:19
Z2 - 8:40
Z3 - 8:08
Z4 - 7:29
Z5 - 7:05


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

 

A.M.  (7:15a)

 

45 min run

 

10 min @ Z1   8:40

 

3 x 4'(4')@Z4   7:16/8:31   7:30/8:52   7:13/8:47

 

Remainder @ Z1   11 mins @ 8:33

 

P.M. (12:00)

 

A. Dead Lift to knee cap only, 3 x 5 reps, drop each from the top, all 3 sets should be tough, rest 2 min b/w sets

• 3x5 175#  (145, 165, 175)

B1. Push Press @ 30X3, 4 x 6-8 reps, rest 30 sec

• 4x6 85# (75, 80, 80, 85)

B2. Box Assisted Pull Ups @ 3030, 4 x 5 reps, rest 90 sec

 

C. Back Extensions @ 20X2, 4 x 12-15 reps, rest 60 sec

 

Tuesday- Weights + LP (12:00)

 

A. Front Squat @ 30X0, 4 x 5 reps, rest 2 min *first working set @ 95# and build after warm up

• 4X5 100# (95, 95, 95, 100)

B. DB Wtd Side Step Ups @ 21X1, 3 x 12/leg, rest 60 sec b/w legs  20# probably should've have started with 15# bc my form was not perfect :(

 

6 x 15 sec Sled Push ALL OUT w/ 50# on top, rest 2:30 (very hot)

 

Hollow Hold on ground, 4 x 45 sec, rest as needed *focus on pushing/keeping low back in the ground (This was very difficult for me today!!!)

 

15 min hip/SI mobility

• Bird Dog- 10 reps/side w/ 2 sec hold at top
  

  Prone extension stretch - 60 sec

  Childs Pose - 60 sec

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

 

A.M. (7:50a)

 

40 min z1 run   8:33 (I got lost in my music and running felt easy....sorry)

 

P.M. (8:40a) (THIS WAS SOOOOO MUCH FUN!)

 

4 sets @ high effort

 

Row 500m

 

20 Steps Walking Lunges

 

20 Box Jumps, 20” step down

 

15 Burpees

 

rest 4 min b/w sets

 

Thursday- MAP (8:40a)

 

A1. Dips on Bars @ 3010, 4 x 3-5, rest 30 sec

 

A2. Inverted Bar Rows @ 20X2, 4 x 8-10, rest 60 sec 

 

B. Russian KB Swings, 4 x 10 reps, rest 60 sec **start @ 62# 

• 4x10@70  (62, 62, 62, 70)

 C. Double KB Front Rack Carry, 5 x 50’ Walk, rest as needed *start @ 35#/H

• 5x100 (yes I know NOW that it says 50 but I did 100 accidentally) @ 35#

Friday Run (8:00a)

•  I only slept 4.5 hours prior to this run.....Jason is out of town again and I do not sleep well when he is not home!

75 min run (8.68 miles at 8:37 pace)

 

10' @z1 8:48

 

2 x 7'(4') @Z3  (7:58/9:03) (8:06/8:23)

 

10'  @ Z1 8:48

 

10' @Z2 8:40

 

Remainder @ Z1 23 minutes @ 8:48

 

Sat- Off

 

Sun-  Run

30 min Fartlek

W4 of 16- Savannah Prep

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

 

A.M. (8:00am)

 

No run

• ran 30 mins

P.M. (12:00)

 

A. Sumo Dead Lift @ 30X0, build to a tough single *perfect form

• 175#

 

B1. Push Press @ 30X3, build to tough single

• 100#

 

B2. Wtd Negative Pull Ups, *first go for strict pull up, then do max weight for 5 sec negative

• No pullup :( 20# vest with 20# db negative max weight

 

C. Sorenson Hold Wtd, 5 x 30 sec hold w/ DB, rest 60 sec

• 5X30sec w/15# plate

 

 

Tuesday- Weights + LP (8:00am)

 

A. DB RFE Split Squat @ 30X0, build to 8RM/leg

• 30#  My elevated foot is twisting to the side on both legs.  Andrew and I tried to fix it.  Weak ankles

 

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

• 26, 35, 35#  

 

6 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 *add weight if possible

 

• 15#DB

 

 

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

 

A.M.

 

45 min run

 

10 min @ Z1  (8:37 pace)

 

3 x 4'(4')@Z4  (7:30/8:52) (7:25/9:19) (7:27/9:17)

 

Remainder @ Z1  (9:20 pace)

 

 

P.M. (12noon)

 

A1. Single Arm DB Bench Press @ 3010, 4 x 8-10/arm, rest 30 sec

• 4X10@25lbs    15, 20, 20, 25

A2. Single Arm Bent Row @ 30X2, 4 x 8-10/arm, rest 60 sec

• 4X10@25lbs  15, 20, 25, 25

B. Reverse Hyper, 4 x 20 reps, rest 60 sec b/w sets *20-50# on

• 20,20,20,30

 C. Single Arm Farmer’s Carry, 5 x 50’ Walk/arm, rest as needed *start @ 62#  62#

 

 

Thursday- MAP

 

40 min EMOM (9am)

 

1st- 8 Goblet Squats. 44# + Air Bike easy pace in remaining time

 

2nd- 6 Burpees + Air Bike easy pace in remaining time

 

3rd- 2 Wall Walks + Air Bike…

 

4rth- 10 Russian KB Swings, 44# + Air Bike...

 

 

Friday Run

 

60 min run (8:00 am)

 

15' @ z1 (8:43 pace)

 

8' @Z3 (8:03 pace)

 

10' @Z1 (8:45 pace)

 

10 ' @Z2 (8:34 pace)

 

Remainder @Z1 (8:50 pace)

 

 

Saturday - Off

 

 

Sun-  Run (8:11 pm)

 

30 min Fartlek

** Fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warm up, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign, 1 minute, 3 minute) followed by easy-effort running to recover.


10 min WW @ 8:30 pace
6x1:00run/1:00 recovery
7:56/8:33
7:52/8:21
7:24/8:24
7:00/7:52
7:17/7:56
7:30/8:37
8 min cool down @8:36 pace

W3 of 16- Savannah Prep

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

A.M. (6:00 treadmill)

30 min Run @ Z1

P.M. (8:45 am)

A. Sumo Dead Lift @ 3030, 4 x 4-6 reps, rest 2 min *start w/ 125# and build as needed

• 4x6@145      125, 135, 140, 145

B1. Push Press @ 30X3, 4 x 4-6, rest 30 sec  *start @ 75#

• 4x6@90      75, 85, 85, 90

B2. Wtd Negative Pull Ups, 3 set x 4 reps of 5 sec each, 20# vest across, rest 60 sec

C. Sorenson Hold Wtd, 3 x 30 sec hold w/ DB, rest 60 sec

• held a 15# plate

Tuesday- Weights + LP (12:00)

A. DB RFE Split Squat @ 3030 barefoot, 4 x 7/leg, rest 60 sec b/w legs

• 4x7@15#

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

• 3x8@26#

4 x 15 sec Sled Push ALL OUT w/ 50# on top, rest 1:45

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

• held 10#DB

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

A.M. (6;00 am treadmill)

Run 45

15 min @ Z1

2 x 8’(‘5) Z3

Remainder @ Z1

• hit all my zones

P.M. (12:00)

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

• added 10# weight on back on last set of 6

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

B. Reverse Hyper, 5 x 15 reps, rest 60 sec b/w sets

• 20# 

C. Single Arm Farmer’s Carry, 4 x 100’ Walk/arm, rest as needed *start @ 44#

• 4x100@62#     44, 53, 53, 62

Thursday- MAP (11am)

20 sets @ high effort

30 sec Air Bike

rest 30 sec b/w sets

**just bike this week b/c of triathlon

• Opted for 14.5 miles on my tri bike (HOT AND WINDY)

Friday Run

15 min Run Z1 (treadmill run)

Sat Triathlon

• Ran 40 min tempo run on treadmill

Sun-  Run

60 min Run Z1

• Ran 6.5 miles in 1 hour (9:14 pace) Z1 is HARD  I am constantly having to look at my pace because I want to run faster.