W9 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


This week you will do a tempo run. Tempo pace is a n 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).


Monday


A.M. 60 Min Run (7.35 miles @8:10 pace)
15 @ Z1 (8:24 pace)
40 @ Tempo (8:04 pace)
Remainder @ Z1 (8:18 pace)


P.M. CP Squat + CP SL + CP UB
A1. Back Squat @ 30X1, 4 x 5 reps, rest 30 sec **first working set @ 80-90% of 1RM FSQ

• 100,100,105,110

A2. Box Assisted Pull Ups @ 20X0, 4 x 5 reps, rest 2 min
B1. Sumo Dead Lift @ 30X1, 3 x 4-5 reps, rest 30 sec

• 125,135,140

B2. DB Bench Press on Stability Ball, 3 x 8-10 reps, rest 30 sec

• 15,15,20

B3. 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

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


32 min EMOM
1st- 8 Russian KB Swings, 53# + Row @ Z1 remaining time
2nd- 4 Toes to Rings + Air Bike @ Z1 remaining time
3rd- 6 Burpees + easy Jump Rope remaining time
4th- 6 Box Jumps, 20” step down + Air Bike @ Z1 remaining time


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


AM.
45 min run (5.03 miles @ 8:56 pace)
15 @ Z1 (9:36 pace)
15 @ Z2 (8:28 pace)
15 @ Z1 (8:40 pace)

P.M.
A. Front Squat @ 70% 1RM, 2/min for 10 min **down & up AFAP 90#
B. Dead Lifts @ 70% 1RM, 1/30 sec for 10 min **pull off the ground as fast as humanly possible and drop from top 135#
C. Negative Only GH Raises, 4 x 5 reps, rest 1-2 min **ask andrew or becca to show you these ok so these are not my friend...I am nursing some swelling in my left knee and a bakers cyst.  This movement scared the crap out of me.  Needed a spot bc I was a little freaked out about falling.  I only did 1 set bc of pain in my knee.
D. Goblet Curtsy Squat @ 30X0, 3 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 4-6, rest 30 sec

• 85,85,90,95

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

• 20,25,30,30

3 rounds for time: 5:40-----EXHAUSTED!


5 Thrusters, 75#
10 Push Ups
5 Toes to Bar
10 Ring Rows
5 Box Jumps, 24”


15 min @ easy pace
50’ Reverse Bear Crawl
50’ Crab Crawl, hips up as high as possible
50 Jump Ropes
2 TGU/arm, 26#


Friday Run (16.40 miles 8:32 pace --- I know this is Z2 pace but after finishing I looked at my mile splits and my pacing ranged from 8:28 to 8:34 the entire time, so no big swings in pace.  It was all very comfortable until mile 13.5....hip flexors were screaming and it was HOT!)
110' @ Z1
20' @ Z2
10' @ Z1


Sat-off


Sunday Run (NO RUN FOR ME....had family in town and had a dinner at my house for 30 people Sunday evening so time did not allow for this today)
40 min Fartlek