Monday
A.M. (Treadmill bc of rain)
40' tempo hill run
(10') warmup
8 (2') hill repeats with (1') recovery
remainder at z1
P.M. CP Squat + CP SL + CP UB
A1. Back Squat @ 30X1, 3, 3, 3, rest 30 sec **same first 3 sets as last week
A2. Pull Ups @ 20X0, 3 x 2-3 reps, rest 2 min **first attempt a strict pull up, then do HEAVY wtd negatives 26#
B1. Shoulders on Bench Press, 3 x 6-8, rest 30 sec *2 arms bench this week. Focus on keeping glutes and core tight 25#
B2. Single Arm Bent Row @ 20X2, 3 x 6-8/arm, rest 30 sec b/w arm 25#
+
12 min AMRAP (DRENCHED)
15 KB Swings, 35#
10 Burpees
10 Box Jumps, 20”
10 V-Ups
Tuesday- LP + EMOM
A. Sumo Dead Lift, 2, 2, 2, rest 2 min *start @ 150 & build **not 2RM
B. Good Mornings w/ 65# or less @ 3020, 3 x 8-10 reps, rest as needed **taking GH Raises out b/c of knee inflammation last week. Not sure if it caused it but better safe than sorry
+
5 sets @ 97% effort
10 Wall Ball, 15#
Row 200m
Bike 10 Cals
rest 2 min
+
2 sets of:
Single Leg RDL @ 3030, 6-8/leg rest as needed- barefoot **rehab/stability- focus on balance over weight- 26-35# KB
Wednesday- A.M. Run P.M. Speed Squat + Speed Pulls + Rehab
Wed
A.M.
40' @z1
P.M.
A. Front Squat @ 55% 1RM + chains, 2/min for 8 min **down & up AFAP
B. Banded Dead Lifts @ 60% 1RM + blue band, 1/30 sec for 8 min **pull off the ground as fast as humanly possible and drop from top
+
18 min EMOM
1st- 25 sec Mountain Climbers
2nd- 30 sec Box Jumps, 20” step down
3rd- 30 sec High Knee Jump Rope
+
10 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
Lacrosse ball on glutes
Thursday- UB CP + Tester (UB focused) + Easy aerobic
Kip Swing Practice+Kipping Pull Up Practice
90 degree hang- accumulate 30 sec
Chin Over Bar L-Sit- accumulate 60 sec
8 sets @ high effort
Row 300m
30 sec FLR on Rings
rest 60 sec
Friday Run
1hr 10 min Z1
Sat-off
Sun- Run
35' Z1
Monday
A.M.
45' run
10' @z1
3 x 8'(4') @z3
P.M. CP Squat + CP SL + CP UB
A1. Back Squat @ 30X1, 3, 3, 3, 3, rest 30 sec **start @ 110 @ build after 2-3 warm up set
A2. Pull Ups @ 20X0, 4 x 2-3 reps, rest 2 min **first attempt a strict pull up, then do HEAVY wtd negatives 35#KB
B1. Shoulders on Bench Press, 4 x 6-8, rest 30 sec *2 arms bench this week. Focus on keeping glutes and core tight 25# DB
B2. Single Arm Bent Row @ 20X2, 4 x 6-8/arm, rest 30 sec b/w arms 25# DB
+
10 min AMRAP 5 rounds
10 DB Thrusters 15#/H
10 V-Ups
10 Cal Air Bike
Tuesday- LP + EMOM w/ Z1
A. Sumo Dead Lift, 2, 2, 1, 1, rest 2 min *start @ 155 & build
B. Good Mornings w/ 65# or less @ 3020, 4 x 8-10 reps, rest as needed **taking GH Raises out b/c of knee inflammation last week. Not sure if it caused it but better safe than sorry.
+
10 sec Dog Sled Sprint w/ 70# on top, rest 2 min x 4 **can’t go down in weight now :)
+
4 sets @ 97% effort
5 Burpees
5 Russian KB Swings, 62#
Row 200m ALL OUT
rest 3 min
+
2 sets of:
Single Leg RDL @ 3030, 6-8/leg rest as needed- barefoot **rehab/stability- focus on balance over weight- 26-35# KB
Wednesday
Kip Swing Practice + Kipping Pull Up Practice
90 degree hang- accumulate 30 sec + Chin Over Bar L-Sit- accumulate 60 sec
+
15 min EMOM
1st- 5 Push Press, 65#
2nd- 5 Toes to Bar + 5 Box Jumps, 20”
3rd- 5 Burpees w/ Max Height Jump
+
7 sets @ high effort
Row 250m
30 sec FLR on Ringsrest 60 sec
Thursday - Run
1hr 50min @z1
last 20 @z2
10 miles at 8:40 pace 1:26 (cut short due to time constraints)
Friday - off
Sat - Run
35' fartlek
Sun - 8 hour drive from Illinois
Monday
A.M. 45' Hill intervals (by Outback)
15' easy
8 x 1' @ hard pace that you can hold for 8 rounds (recover downhill)
Remainder easy
P.M. CP Squat + CP SL + CP UB
A1. Back Squat @ 30X1, 5, 4, 3, 2, 1, rest 30 sec 100, 105, 110, 115, 120#
A2. L-Sit Negative Only Pull Up @ 20X0, 4 x 4 reps, rest 2 min
B1. Shoulders on Bench Press, 4 x 6-8/arm, rest 30 sec *2 arms bench this week. Focus on keeping glutes and core tight 20#
B2. Narrow Push Ups, 4 x 8-10, rest 90 sec
C1. DB Bent Elbowing Rows @ 30X1, 3 x 8-10 reps, rest 20 sec
C2. DB Curl to OH Press @ 20X1, 3 x 6-8 reps, rest 20 sec
C3. OH DB Tricep Extensions, 3 x 15-20, rest 20 sec
Tuesday- LP + EMOM w/ Z1
A. Sumo Dead Lift, 3, 3, 2, 2, rest 2 min *@ 150, 155, 160, 165#
B. Good Mornings w/ 65# or less @ 3020, 4 x 8-10 reps, rest as needed **taking GH Raises out b/c of knee inflammation last week. Not sure if it caused it but better safe than sorry.
15 sec Dog Sled Sprint w/ 70# on top, rest 2 min x 4 **can’t go down in weight now :)
8 sets @ high effort
7 Russian KB Swings, 53#
6 Burpees
5 V-Ups
rest 30 sec b/w rounds
2 sets of:
Single Leg RDL @ 3030, 6-8/leg rest as needed- barefoot **rehab/stability- focus on balance over weight- 26# KB
Wednesday- A.M. Run P.M. Speed Squat + Speed Pulls + Rehab
A.M.
45 min Z1 (5.08 @ 8:27 pace)
P.M.
A. Front Squat @ 80% 1RM, 2/min for 7 min **down & up AFAP
B. Dead Lifts @ 80% 1RM, 1/30 sec for 7 min **pull off the ground as fast as humanly possible and drop from top
C. Lateral Crossover Step Ups @ 30X0, 3 x 6-8/leg, rest 60 sec
D. Lateral Goblet Squats, 3 x 8-10/leg
10 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
Lacrosse ball on glutes
Thursday- UB CP + Tester (UB focused) + Easy aerobic
today was just one of those days that was tough for me mentally and physically, I am exhausted with life....this week so far we have had 2 soccer practices, 2 football practices, 2 drs visits etc.....I need a nap
A1. Push Press @ 30X0, 5 x 2, rest 30 sec
A2. Ring Row @ 20X1, 5 x 4-6, rest 90 sec **lay back as far as possible, make these difficult- elevate feet if needed
3 rounds for time: 6:11
1 Ring Dip
5 Bar Dips
10 GH Sit Ups ***just back to parallel and back up (did one round of these and the pressure I felt on my knee I was unsure of so I did V-Ups the remaining two sets just to be safe)
10 Alt Lunge Jumps
5 Burpees
15 min @ easy pace
10 sec Chin Over Bar Hold
15 Box Jumps, 20”
15 KB Swings, 35#
2 Wall Walks + 20 sec HS Hold
10 Cal Air Bike
Friday Run
20 mile Z1 Run (2:47 20 miles @ 8:21 pace)
Sat-off
Sunday
40' @z1 run
or 60' bike if you have any inflammation in legs. Specifically in tendons or joints.
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.
40 min Fartlek
P.M. CP Squat + CP SL + CP UB
A1. Back Squat @ 30X1, 3, 3, 2, 2, rest 30 sec **build heavy
A2. L-Sit Negative Only Pull Up @ 20X0, 4 x 3 reps, rest 2 min
B1. Shoulders on Bench Single Arm Bench Press, 4 x 6-8/arm, rest 30 sec **just shoulders on bench, focus on driving hips up and keeping core tight 20#
B2. Narrow Push Ups, 4 x 8-10, rest 90 sec
C1. Ring Rows @ 30X1, 3 x 8-10 reps, rest 20 sec
C2. DB Curl to OH Press @ 20X1, 3 x 6-8 reps, rest 20 sec 15#
C3. OH DB Tricep Extensions, 3 x 15-20, rest 20 sec 12#
Tuesday- LP + EMOM w/ Z1
A. Sumo Dead Lift, 4 x 2-3, rest 2 min **first set @ 145#
B. Good Mornings w/ 65# or less @ 3020, 4 x 8-10 reps, rest as needed **taking GH Raises out b/c of knee inflammation last week. Not sure if it caused it but better safe than sorry. Just used the bar 45#
15 sec Dog Sled Sprint w/ 60# on top, rest 2 min x 4 **can’t go down in weight now :) how did I know this was gonna be your response????
20 min EMOM - There were two others utilizing the bike when I did my EMOM so I just rowed after each one that said bike
1st- 10 Russian KB Swings, 53# + Row @ Z1 remaining time
2nd- 7 V-Ups + Air Bike @ Z1 remaining time
3rd- 30 High Knee Jump Ropes + easy Jump Rope remaining time
4th- 3 burpees + 1 Wall Walk + Air Bike @ Z1 remaining time
2 sets of: Single Leg RDL @ 3030, 6-8/leg rest as needed- barefoot **rehab/stability- focus on balance over weight- 26-35# KB
Wednesday- A.M. Run P.M. Speed Squat + Speed Pulls + Rehab
Wed A.M.
45 min Z1-Z2 hills
P.M.
A. Front Squat @ 78% 1RM, 2/min for 10 min **down & up AFAP
B. Dead Lifts @ 78% 1RM, 1/30 sec for 10 min **pull off the ground as fast as humanly possible and drop from top
C. Lateral Crossover Step Ups @ 30X0, 3 x 8-10/leg, rest 60 sec
D. Lateral Goblet Squats, 3 x 8-10/leg
10 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
Lacrosse ball on glutes
Thursday- UB CP + Tester (UB focused) + Easy aerobic
A1. Push Press @ 30X0, 4 x 2-3, rest 30 sec 95, 95, 100, 105#
A2. Ring Row @ 20X1, 4 x 6-8, rest 90 sec **lay back as far as possible, make these difficult- elevate feet if needed
3 rounds for time:
1 Ring Dips I did bar dips
7 Ring Push Ups
10 V-Ups
10 Burpee Box Jumps, 20”
15 min @ easy pace
10 sec Chin Over Bar Hold
20 Air Squats
100 Jump Ropes
2 Wall Walks + 20 sec HS Hold
50’ Lizard Walk
Friday Run
90 min Run 10.75 miles at 8:22 pace
20’ @ Z1
2 x 8’(4’) @ Z3
15’ @ Z1
15’ @ Z2
16' @ Z1
Sat-off
Sun- Run
40’ Z1 Ran 4 miles with no watch
Monday
A.M. Run 7.13 miles @ 8:24 pace
60 min run (4,3,2,1)
Main set x2
4'(2') @ Z4 (7:24 pace)
3'(2') 10 sec pace faster (7:13 pace)
2'(2') 10 sec pace faster (7:03 pace)
1'(5') 10 sec pace faster (6:53 pace)
After second round remainder Easy
P.M. CP Squat + CP SL + CP UB
A1. Back Squat @ 30X1, 4 x 3 reps, rest 30 sec **start 105#
A2. Box Assisted Pull Ups @ 20X0, 4 x 5 reps, rest 2 min
B1. DB Bench Press on Stability Ball, 4 x 8-10 reps, rest 30 sec 25#
B2. Narrow Push Ups, 4 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 15#
Tuesday- LP + EMOM w/ Z1
A. Sumo Dead Lift, 4 x 2-3, rest 2 min **first set @ 145#
B. GH Raises Band Assisted Negatives, 4 x 4-5 reps, **I’ll work with you on these to make sure setup is right.
15 sec Dog Sled Sprint w/ 50# on top, rest 2 min x 4
- Someone had accidentally put a 25# plate on the 35# so when I grabbed the plates I picked up 60#....Yay me!!!! haha
28 min EMOM
1st- 10 Russian KB Swings, 53# + Row @ Z1 remaining time
2nd- 7 V-Ups + Air Bike @ Z1 remaining time
3rd- 30 High Knee Jump Ropes + easy Jump Rope remaining time
4th- 3 burpees + 1 Wall Walk + Air Bike @ Z1 remaining time
Wednesday- A.M. Run P.M. Speed Squat + Speed Pulls + Rehab
Wed A.M.
45 min Z1
P.M.
A. Front Squat @ 75% 1RM, 2/min for 10 min **down & up AFAP
B. Dead Lifts @ 75% 1RM, 1/30 sec for 10 min **pull off the ground as fast as humanly possible and drop from top
C. Goblet Curtsy Squat @ 30X0, 4 x 8-10/leg, rest 30 sec b/w legs
D. Lateral Goblet Squats, 3 x 8-10/leg
10 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
- My knee was extremely swollen this AM when I awakened so I took the day completely off to give it a break.
Thursday- UB CP + Tester (UB focused) + Easy aerobic
A1. Push Press @ 30X0, 4 x 3-4, rest 30 sec **start @ 90#
A2. Single Arm Bent Row @ 20X1, 4 x 6-8, rest 90 sec *heavy
3 rounds for time: 4:42
10 DB Push Press, 20#/H
10 Burpees to 6” target
5 toes to bar
10 Box Jumps
15 min @ easy pace
50’ Bear Crawl
100’ Farmer’s Carry, 53#/H
10 Back Extensions
Air Bike 5 Cals
Friday Run
2hr 45 min @Z1 20 miles
- 2:45 8:15 pace - fastest 20 mile run to date
Sat- off
Sun- 60' bike on bike trainer.
