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.