W8 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. (8:00a)Fartlek 36 mins 4.5 miles

•  20 min run at 8:19 pace
• 7x1min sprint/1min rec
• 6:56/8:13
• 6:50/8:02
• 7:19/8:07
• 6:39/8:09
• 6:45/8:10
• 7:08/8:50
• 6:47/8:33
• Remainder @ 8:40

P.M. (at my house at 6pm)


A. Dead Lift, build to a tough single, w/ perfect form, control bar back down don’t drop

• 190# max...30# increase from last deadlift 1RM

B1. Push Press, build to a tough single

• 105# max...30# increase from last Push Press 1RM

B2. Max Chin Over Bar Hold after first 5 sets of Push Press

• Held for 30 secs....I suuuuuuck at this!!!!

C. Back Extensions, 75 reps accumulated - will do these on Wednesday


Tuesday- Weights + LP (8:00a)


A. Front Squat, build to 1RM

• 125#...failed 135#...10# increase from last Front Squat 1RM

B. DB Wtd Side Step Ups @ 21X1, 3 x 8/leg, rest 60 sec b/w legs **focus on sitting back on heels more 20#


6 x 20 sec Sled Push ALL OUT w/ 70# on top, rest 2:30  - used the "demon" sled with 35# on it :)


FLR on Rings, accumulate 3 min ... WHEW!


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

Wednesday- A.M. Run P.M. Stability Weights
A.M. (8:00a) (4.85 miles @ 8:14 pace)
15 Z1 (8:10 pace)
10 Z3 (8:08 pace)
15 Z1 (8:25 pace)


P.M. (9:00a) - I wanted to die!
3 sets @ high effort
Row 750m
25 Box Jumps, 20” step down
20 No Push Up Burpees

rest 4 min b/w sets

 

Thursday- MAP

A1. Dips on Bars @ 3010, 3 x 3, rest 30 sec

A2. Inverted Bar Rows @ 20X2, 3 x 8-10, rest 60 sec

B. Russian KB Swings, 3 x 15 reps, rest 60 sec **start @ 62#

C. Sled Drag Walk, 200m empty sled w/ 25# on top

  

Friday Run

30 min Z1

• 3.5 miles at 8:34 pace

Sat- 5k!

• 23:43 3.13 miles @ 7:34 pace
• 7:33
• 7:37
• 7:38
• 7:09 for .13

Sun- no run

• Ran 4 miles at 8:12 pace