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