W11 of 16 Savannah Prep

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#

• 105, 105, 110, 115

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#

• 145, 150, 155, 160

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.