W15 of 16 - Savannah Prep

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

• 115, 120, 125

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