W12 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



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

• 105, 110, 115, 120

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#

• 145, 150, 155, 160

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