W13 of 16-Savannah Prep

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

• 95, 95, 100, 100, 105

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.