W7 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

• Off due to stomach virus

Tuesday A.M. Run P.M. Stability Weights

 

A.M. (7:30a)

 

40 min run

15' @ Z1 (9:31pace)

10' @ Z2 (8:34pace)
15' @ Z1 (9:31pace)

 

 

P.M. (12noon)

 

A. Dead Lift to knee cap only, 3 x 3 reps, drop each from the top, all 3 sets should be tough, rest 2 min b/w sets **start @ 155 *depending on how strong you feel, how much sickness took out of you

• 3 x3 @ 175# (155, 165, 175#)

B1. Push Press @ 30X3, 4 x 2-3 reps, rest 30 sec *first set @ 90#

• 4 x 3 @ 95# (90, 90, 95, 95) weak on this today

B2. L-Sit Negative Pull Ups @ 40A0, 4 x 5 reps, rest 90 sec *hold L all the way to dead hang

 

C. Back Extensions @ 20X2, 3 x 20 reps, rest 60 sec **holding DB, focus on squeezing hammies and butt, not arching back

 

Wednesday - Weights + LP (9:00a) - feeling muuuuuch better today!

 

A. Front Squat @ 30X0, 5 x 2 reps, rest 2 min *first working set @ 105# and build after warm up

• 5 x 2 @ 110# (105, 105, 110, 110)

B. DB Wtd Side Step Ups @ 21X1, 4 x 10/leg, rest 60 sec b/w legs **focus on sitting back on heels more

• 4 x 10 @ 20# (15, 15, 20, 20) felt more stable today focusing on sitting back on heels 

6 x 15 sec Sled Push ALL OUT w/ 70# on top, rest 2:30

• both black sleds were broken, used another sled, much tougher, got stuck on one push and had to remove 20#s  this was all before I was instructed not to load as much weight!  hahahaha!!! Can only make me stronger right?

Hollow Hold on ground, 3 x 60 sec, rest as needed *focus on pushing/keeping low back in the ground

• First HH I held for 60 secs, then it went to 45 sec/15sec holds

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

 

A.M. (9:00a)

60 min run (4,3,2,1)

WU - 20 mins at 8:35 pace
Main set x2

4'(2') @ Z4 (7:30 pace)

3'(2') 10 sec pace faster (7:19 pace)

2'(2') 10 sec pace faster (7:08 pace)

1'(5') 10 sec pace faster (6:57 pace)

After second round remainder Easy

P.M. (11:45a)

4 sets @ high effort

Row 400m

15 Cal Air Bike

100 Single Unders

rest 4 min b/w sets

Friday - MAP

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

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

B. Russian KB Swings, 5 x 10 reps, rest 60 sec **start @ 70# stuck with 70#

C. Sled Drag Walk, 400m empty sled

Saturday Run

110 min run (12.9 miles @ 8:32 pace)

20' @z1 (8:33 pace)

12' @z3 (8:03 pace)

30' @z1 (8:33 pace)

15 @z2 (8:32 pace)

Remainder @z1 (8:33 pace)

Sun - Off