W14 of 16 - Savannah Prep

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

• 110, 120, 125, 130

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

• 155, 160, 165, 175

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