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