W10 of 16 - Savannah Prep

New 5k time and Zones:
5k time = 23:43@ 7:34 pace
Z1 = 9:41 - 10:16
Z2 = 8:37
Z3 = 8:04
Z4 = 7:26
Z5 = 7:02


Monday


A.M.
55 min run (6.33 miles at 8:41 pace on treadmill)
15 @Z1
4x4(4') @Z4 (7:24 pace)
Remainder @ Z1


P.M. CP Squat + CP SL + CP UB
A1. Back Squat @ 30X1, 4 x 4 reps, rest 30 sec

• 100, 105, 110, 115#

A2. Box Assisted Pull Ups @ 20X0, 4 x 5 reps, rest 2 min
B1. DB Bench Press on Stability Ball, 3 x 8-10 reps, rest 30 sec

• 15, 15, 20#

B2. Narrow Push Ups, 3 x 8-10, rest 90 sec
C1. Ring Rows @ 30X1, 3 x 8-10 reps, rest 20 sec
C2. Ring Bicep Curls @ 20X1, 3 x 6-8 reps, rest 20 sec
C3. OH DB Tricep Extensions, 3 x 15-20, rest 20 sec

• 12, 12, 15#

Tuesday- LP + EMOM w/ Z1

A. Sumo Dead Lift, 3 x 3-4, rest 2 min **first set @ 135#

• 135, 145, 155#

B. GH Raises Band Assisted Negatives, 3 x 4-5 reps, **I’ll work with you on these to make sure setup is right. MUUUUCH better and no pain in knee


15 sec Dog Sled Sprint w/ 50# on top, rest 2 min x 4


28 min EMOM
1st- 8 Russian KB Swings, 53# + Row @ Z1 remaining time
2nd- 6 V-Ups + Air Bike @ Z1 remaining time
3rd- 4 Burpee Box Jumps, 20” + easy Jump Rope remaining time
4th- 2 Wall Walks + Air Bike @ Z1 remaining time


Wednesday- A.M. Run P.M. Speed Squat + Speed Pulls + Rehab


A.M. 45 min run (5.35 miles @ 8:24 pace)
15' @ Z1
25' @ Z2
Remainder @ Z1

P.M.
A. Front Squat @ 72.5% 1RM, 2/min for 10 min **down & up AFAP 90#
B. Dead Lifts @ 72.5% 1RM, 1/30 sec for 10 min **pull off the ground as fast as humanly possible and drop from top 137.5#
C. Goblet Curtsy Squat @ 30X0, 4 x 8-10/leg, rest 30 sec b/w legs 35#


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

Thursday- UB CP + Tester (UB focused) + Easy aerobic
A1. Push Press @ 30X0, 4 x 3-5, rest 30 sec

• 85, 90, 95, 100#

A2. Single Arm Bent Row @ 20X1, 4 x 6-8, rest 90 sec 30#

3 rounds for time: 3:40
5 Man-Makers, 15# DB’s
10 Box Jump Overs, 20”
10 Ring Rows


15 min @ easy pace
50’ Reverse Bear Crawl
100’ Farmer’s Carry, 53#/H
50 Jump Ropes
2 TGU/arm, 26#
30 sec FLR on Rings


Friday Run
150' @z1 16.88 miles @ 8:52 pace


Saturday off



Sunday - Run
40 min @z1 Just ran....didn't keep up with pace or distance