Chatt 70.3 4/18-424

Monday
45’ Fartlek run. Several 1-3’ minute “pickups” (Ran 4 miles in neighborhood with boys, increased pace each mile)
+
Crossover Symmetry Warm Up Protocol
A. Front Squat @ 72.5% 1RM, 2/min for 9 min 100#
A. Kipping Pull-Ups- 3/min for 11 min
+
16 min EMOM
1st- 5 Wallball + 5 Russian KB Swings, 62#
2nd- 15 sec Bike Sprint (dead legs from Sunday's ride)
+
3 rounds for time: (14:15)
500m Row @ 2:17/500m (held that pace all 3 rounds)
10 Double Unders (makes me cuss)
7 Burpee Box Jumps
10 Double Unders
+
Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig

Tuesday
Swim (1700 yds @1:37/100 pace)
+
A1. Supinated Grip Pull-Up, 5 x 1, rest 10 sec 
A2. Wtd Negative Pull Up, 5 x 3 w/ 5 sec negative, rest 10 sec **30# DB
A3. DB Bench Press @ 20X2, 5 x 7-8, rest 20 sec
C. Deadlift- 5 x 1.1, rest 10 sec + 2 min **@ 145# and build
D. Farmer’s Carry, 4 x 60 sec, rest as needed **both hands same time
+
Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU
+
1 hour bike (comfortable pace, no surges)

Wednesday
90 min run
20' @z1
20' @Half Marathon Pace (between Z2/Z3)
10' @z1
12'@HMP
10'@z1
8'@HMP
remainder @ Z1
+
Swim (2000 yards)

Thursday
Swim (2000 yards)
+
Run 50’ Z1/Z2 Hilly Run.
+
A1. Push Press @ 20X2, 4 x 5, rest 30 sec
A2. Banded Tricep Pressdowns Single Arm (red band), 4 x 12-15, rest 30 sec
A3. Supinated Grip Pull-Up, 4 x 1, rest 30 sec
A4. Pendlay Rows @ 20X1, 4 x 6-8, rest 30 sec
B. Front Rack Step Ups, 4 x 8/leg, rest 45 sec b/w legs
C. Dragon Flags, 4 x 4-6, rest as needed
+
LAX ball on piriformis
Pigeon stretch
Child’s pose

Friday (headed to Chattanooga to train)
56 mile bike on race course

Saturday
30 minute open water swim in the river
56 mile bike
2 mile brick run

Sunday
13 mile run on race course
 

Chatt 70.3 - 4/11 - 4/17

Monday

Swim

+

Crossover Symmetry Warm Up Protocol

A. Front Squat @ 70% 1RM, 2/min for 9 min 95#

A. Kipping Pull-Ups- 3/min for 10 min

+

16 min EMOM

1st- 5 Wallball + 5 KB Swings, 44#

2nd- 15 sec Bike Sprint

+

3 rounds for time: 11:20

500m Row @ 2:18/500m

5 Burpees

5 Box Jump Overs, 24”

15 Double Unders

+

Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig

1 hour trainer ride

Tuesday 

5 mile run on treadmill

1800 yard swim (1.38/100 avg)

Jonas was sick this day

Wednesday 11 miles at 8:30

110’’ Run Z1/Z2

Finish Last 15’ Strong

Thursday

1.2 mile swim in 36 minutes

A1. Push Press @ 20X2, 4 x 6, rest 30 sec 85#

A2. Banded Tricep Pressdowns Single Arm (red band), 4 x 12-15, rest 30 sec

A3. Supinated Grip Pull-Up, 4 x 1, rest 30 sec

A4. Pendlay Rows @ 20X1, 4 x 6-8, rest 30 sec 70#

B. Front Rack Walking Lunges, 4 x 7/leg, rest 45 sec b/w legs 45#

C. Dragon Flags, 4 x 4-6, rest as needed (i need some to make sure I'm doing this right!)

+

LAX ball on piriformis

Pigeon stretch

Child’s pose

Friday

spent all day preparing for Shelby 5K

1 hour trainer ride

Saturday

7 mile run @ 8:27

Sunday

3 hour ride (actually 2:55)....54.5 miles....much better than last week!!

Chatt 70.3 - 4/4-4/10

Monday
Crossover Symmetry Warm Up Protocol
A. Front Squat @ 65% 1RM, 3/min for 9 min 85#
A. Kipping Pull-Ups- 3/min for 9 min
+
16 min EMOM
1st- 12 Russian KB Swings, 44#
2nd- 12 sec Bike Sprint
+
3 rounds for time: (13:00)
500m Row **note pace log (2:20, 2:22, 2:22)
7 Burpee Box Jumps, 20”
15 Double Unders (bad day for DUs)
+
Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig

Swim
1 hour trainer ride

TuesdayRun 45’
10’@Z1
10’@Z2
10’@Z1
10’@Z2
Remainder Easy
+
A1. Supinated Grip Pull-Up, 5 x 1, rest 10 sec
A2. Wtd Negative Pull Up, 5 x 1 w/ 5 sec negative, rest 10 sec **25# DB
A3. Single Arm DB Bench Press @ 20X2, 5 x 7-8, rest 20 sec
C. Deadlift- 4 x 1.1.1.1, rest 10 sec + 2 min **@ 135# and build
D. Single Arm Farmer’s Carry, 4 x 45 sec, rest as needed
+
Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU

Swim

Wednesday 10.5 miles
90 min run
20' @z1
20' @Half Marathon Pace (between Z2/Z3)
10' @z1
12'@HMP
10'@z1
8'@HMP
remainder @ Z1

Thursday
 in oxford all day

Friday

3 hour ride 

Saturday

20 mile ride

Sunday

4 mile run

Chatt 70.3 - 3/27-4/2

Monday
Crossover Symmetry Warm Up Protocol
A1. Front Squat @ 30X1, 5 x 1 reps, rest 30 sec **build to 1RM 135#
A2. Feet Elevated Ring Row @ 20X1, 5 x 6-8, rest 2 min


16 min EMOM
1st- 12 Wallball, 14#
2nd- 10 Bike Sprint 10 sec


3 rounds for time: (I think it was 11:00)
500m Row **note pace log (2:12, 2:18, 2:25)
5 Burpee Box Jumps, 20”
15 KB Swings, 35#


Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig


Tuesday


Run 40’ Z1/Z2  (4 miles 8:09 pace)


A1. Supinated Grip Pull-Up, 4 x 1, rest 10 sec
A2. Wtd Negative Pull Up, 4 x 1 w/ 5 sec negative, rest 10 sec **25# DB
A3. Ring Push Ups @ 20X2, 4 x 7-8, rest 20 sec
A4. HS Hold, 4 x 30 sec, rest 90 sec
B. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **@ 165# across
D. Single Arm Farmer’s Carry, 3 x 45 sec, rest as needed


Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU

Wednesday

Run 90min (10 miles @ 8:34 pace)
15’ @Z1
25’ @Z2
10’ @Z1
2x10’(5’)@Z3
Remainder Easy 


Thursday


A1. Standing SA DB Press @ 20X2, 4 x 10/arm, rest 30 sec 15#
A2. Seated SA Overhead Tricep Extensions, 4 x 12-15, rest 30 sec  15#
A3. Pendlay Row @ 20X1, 4 x 6-8, rest 30 sec 65#
B. Front Rack Step Ups, 4 x 8/leg, rest 45 sec b/w legs (skipped these for fear that I would be to sore on Saturday)
C. Dragon Flags, 3 x 4-6, rest as needed (I am pretty sure I didn't do these correctly)


LAX ball on piriformis
Pigeon stretch
Child’s pose


Friday
Rest


Saturday
Duathlon -
5k - 7:47 Pace
15 mile bike (WINDY!) - 19.1 pace
1 mile - 7:32 Pace


Sunday
40 mile bike - 19 pace

Chatt 70.3 - 3/21-3/26

W3

Monday
Gym

• Crossover Symmetry Warm Up Protocol
• A1. Front Squat @ 30X1, 5 x 2 reps, rest 30 sec **start @ 125# and build my legs were tired....125, 125, 125, 130, 130
• A2. Feet Elevated Ring Row @ 20X1, 5 x 6-8, rest 2 min
• +
• 16 min EMOM
• 1st- 12 DB Thrusters, 20#/H
• 2nd- 10 Box Jumps, 20” step down

+

• 3 rounds for time: (12:17)
• 500m Row **note pace log (pace/500....2:15, 2:19, 2:20)
• 12 Wallball, 14#
• 15 KB Swings, 35#
• 9 GH Sit Ups **just back to parallel, don’t hyper extend

+

• Piriformis release- https://www.youtube.com/watch?v=mkS75DzL3ig

 

Swim

• WU - 300 yds
• MS - 100 (30"), 200 (30"), 300 (30'), 200 (30"), 100 (30")
• CD - 300 yds

 

Run

• 4 mile easy run (while at Fletchers soccer practice)

 

Tuesday
Bike (5am)

• 45 mins easy spin (145 avg power)

 

Run 50’ Z1/Z2. Look for hills.

• Ran 4 miles on the hills past JcPenney

Gym

• A1. Supinated Grip Pull-Up, 4 x 1.1, rest 10 sec b/w reps - used box
• A2. Ring Push Ups @ 20X2, 4 x 7-8, rest 20 sec
• A3. HS Hold, 4 x 25 sec, rest 90 sec
• C. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **@ 160# across
• D1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 10/side barefoot, rest as needed
• D2. Side Plank from Hand, 3 x 45 sec/side, rest as needed
• +
• Tack and Floss Hamstrings- https://www.youtube.com/watch?v=weXE10IztZU

 

Wednesday
Run 90min - 10 miles at 8:29 pace

• 20' @Z1
• 3 x 8' (4') @Z3
• 15' @Z1
• 15' @Z2
• Remainder @Z1

 

Swim

• WU - 300yds
• MS1 - 6X50yds on the min
• MS - 100 (30"), 200 (30"), 300 (30'), 200 (30"), 100 (30")
• CD - 300 yds

Thursday
Run

• 40 min easy 

Gym

• A1. Half Kneeling SA DB Press @ 20X2, 4 x 10/arm, rest 30 sec 15#
• A2. Seated SA Overhead Tricep Extensions, 4 x 12-15, rest 30 sec 15#
• A3. Pendlay Row @ 20X1, 4 x 6-8, rest 30 sec 65#
• B. Front Rack Step Ups, 4 x 10/leg, rest 45 sec b/w legs
• C. Dragon Flags, 3 x 4-6, rest as needed

+

• LAX ball on piriformis
• Pigeon stretch
• Child’s pose

Friday
Bike

• 3 hours

Saturday
Bike

• 2 hours

Chatt 70.3

Monday
Crossover Symmetry Warm Up Protocol
A1. Front Squat @ 30X1, 4 x 4 reps, rest 30 sec **start @ 105# and build
105.110.115.120#
A2. Feet Elevated Ring Row @ 20X1, 4 x 6-8, rest 2 min
+
16 min EMOM
1st- 10 Thrusters, 45#
2nd- 30 sec Double Unders (25 unbroken DUs - YAY!!)
+
3 rounds for time: 12:14
500m Row
7 Burpees over Erg
15 Russian KB Swings, 53#
15 V-Ups


Swim - 1000 yards
WU - 250yds
MS 5x50yds on the 1:00; 100 easy, 200 easy
CD - 100yds


Run - 3 mile run while Fletch practiced soccer - easy pace


Tuesday
Run 40 mins Hill Repeats Run
15' @Z1
Do 6 - 8 hill repeats that take around 1 min to climb.
High effort going up. Very easy going down
+
A. Chin Over Bar Hold- 4 x 10 sec hold- add weight if possible 8#
B. 90 degree Hang from Bar- 3 x 10 sec hold- add weight if possible 8#
C. Deadlift to Knee cap- 4 x 1.1.1.1.1, rest 10 sec + 2 min **drop from knee cap, only last 2 sets should be tough 125.145.155.165#
D1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 10/side barefoot, rest as needed
D2. Side Plank from Hand, 3 x 35 sec/side, rest as needed

Feb 29 - Mar 6

Monday-


A1. Front Squat @ 30X1, 4 x 5 reps, rest 30 sec **start @ 95# and build
95, 100, 100, 105
A2. 20# Wtd Eccentric Only Pull Up @ 50A0, 4 x 4-5 reps, rest 90 sec
This was painful and harder than normal.  Went to Chiro afterwards and hopefully will get some help
+
16 min EMOM
1st- 10 Wallball, 14#
2nd- 3 Kipping Pull Ups
+
For time: 4:00
50 High Knee Jump Ropes
10 Burpees
40 High Knee Jump Ropes
10 Burpees
30 High Knee Jump Ropes
10 Burpees
20 High Knee Jump Ropes
10 Burpees
10 High Knee Jump Ropes
10 Burpees


Swim 1000 yards
WU - 250 yards
MS - 5X50yds on the 1:00; 100 easy; 2X100 on the 2:00
CD - 200 easy


Tuesday -


Swim 1200 yards
WU - 200 yds
MS - 6X50yds on the 1:00; 2x100yds on the 2:00; 150 yds with paddle; 50 pull; 50 kick
CD 200 easy


Run - 6 miles at 7:59


Wednesday -

A1: Power Clean (3 x 1.1.1)

Rest :30 sec 85#

A2: Russian KB Swing (3 x 12, heavy)

Rest 90 sec 70#

Metcon (3 Rounds for time) - 10:17

3 sets on a 5 min running clock
Row 250/200m
20 Alt Step Ups w/ Goblet Hold, 35/25#
12 HR Push Ups
12 V-Ups
30 FLR on Rings

Thursday -

Mobility

Long Stretch

Practice

5 min Skill work
Muscle Ups,Kipping for pull ups/toes to bar, Double Unders

Metcon (No Measure)

30 min EMOM
1st- 20 Double Unders + Easy Bike
2nd- 2 Wall Walks + Easy Row
3rd- 7 Burpees + Jump Rope
4th- 10 sec Chin Over Bar Hold Shuttle Run

Swim 1200 yards
WU - 250 yds
MS - 6X50yds on the 1:00; 150 yds with paddle; 2x100yds on the 2:00; 50 pull; 50 kick
CD 200yds easy


Run - 3 easy miles


Friday -


1 hour bike on trainer (testing out new power meter) 143 avg watts
Swim 1200 yards
WU - 250 yds
MS - 6X50yds on the 1:00; 150 yds with paddle; 2x100yds on the 2:00; 50 pull; 50 kick
CD 200yds easy



Saturday -


Bike - 37 miles @ 18.5 (140 avg watts)




Sunday -


Bike - 20 miles @ 18.8 (140 avg watts)

1/25/-1/31

MONDAY AM
A. Back Squat @ 30X1, 4 x 4 reps, rest 2 min **start mod and build off feel since first week with BSQ’s  105, 110, 115, 120
B. Double KB Front Squats @ 33X1, 3 x 8-10 reps, rest 90 sec b/w sets 26,26,33
+
3 sets @ high effort
Run 400m
12 Wall Ball, 14#
3 Kipping pull Ups
rest 2 min


MONDAY PM
3.5 mile easy run 8:40 pace




TUESDAY AM
A1. Assisted Pull Up on barbell in rack w/ heels on ground @ 4040, 5 x 4-5 reps, rest 30 sec **bend knees, put PVC pipe in lap to ensure staying upright throughout movement
A2. Pendlay Rows @ 2020, 5 x 6-8 reps, rest 30 sec 55,55,55,65,65#
A3. Pronated BB Bicep Curls, 5 x 12-15, rest 60 sec 35#
+
7 Power Clean, 55# + 20 sec Bike Max effort, rest 2:30 x 5 switched to 65# for last 3
+
Easy 10 min Run cool down (raining, biked for 10 mins)


TUESDAY PM
60 min bike


WEDNESDAY EARLY AM
60 min swim



WEDNESDAY AM
A1. Bar Dips @ 22X1, 5 x 3-4 reps, rest 30 sec **focus on depth and pause at bottom
A2. Ring Rows feet Elevated @ 3011, 5 x 4-6 reps, rest 30 sec **add plate on stomach if possible
A3. Front Rack Reverse Lunges, 5 x 10/leg,, rest 2 min
+
10 min Aerobic Run Warm Up easy pace
+
Run 400m @ high effort, rest 60 sec x 5
rest 4 min
Run 800m @ same pace as last week, rest 60 sec x 3


THURSDAY AM
A1. WTD Negative Pull Up @ 50A0, 4 x 3-5 reps, rest 30 sec **heavier than last week
A2. Incline Bench Press @ 22X2, 4 x 3-5 rep, rest 2 min
+
4 sets @ high effort
Row 400m
10 Sumo DL High Pull, 55#
10 Box Jumps, 20”
10 Push Press, 55#
3 Pull Ups
10 V-Ups
rest 3 min b/w sets


THURSDAY PM
60 min bike
30 min brick run


FRIDAY
Run 6 miles
rest/walk 10 min
Run 4 miles


FRIDAY PM
30 min swim


SATURDAY AM
2 hour bike


SUNDAY
Ido Portal Movement/Mobility Routine- 15 minhttps://www.youtube.com/watch?v=ufAUAYrxfIY
+
30 min easy jog
+
30 min static stretching

Its 2016! 1/4-1/9

Monday
Fight Gone Bad - 242 reps - this was difficult for me...I was exhausted from the last 3 days of WOs (Kelly, 8.5 mile run, Cardio Cage at Mistis) Looking forward to doing better in a few weeks.


**I also started a liver detox on Sunday.


Tuesday
Assisted Pull Up on barbell in rack w/ heels on ground @ 4040, 5 x 4-5 reps, rest 30 sec **bend knees, put PVC pipe in lap to ensure staying upright throughout movement


B. 3 Part Pause Negative Pull Ups, 4 x 3, rest as needed **pause 2 sec chin above bar, 90 degrees, just above full hang


C. Hinge Row @ 2020, 3 x 6-8 reps, rest 90 sec
+
20 sec Bike Max effort, rest 2:40 x 5
+
Easy 10 min Run cool down

I added the Metcon in from the class workout - 126 reps
4 rounds for reps
20 sec DUs (single single double consistently)
10 sec rest
20 sec V-Ups
10 sec rest
20 sec Burpees
10 sec rest
20 sec Front Plank


Wednesday
A1. Bar Dips @ 22X1, 5 x 3-4 reps, rest 30 sec **focus on depth and pause at bottom
A2. Ring Rows feet Elevated @ 3011, 5 x 4-6 reps, rest 30 sec **add plate on stomach if possible
A3. Front Rack Lunges, 5 x 12 steps, rest 2 min **heavier
+
10 min Aerobic Run Warm Up easy pace
+
Run 800m @ same pace as last week, rest 60 sec x 3
rest 4 min
Run 800m @ same pace as last week, rest 60 sec x 3


Thursday
A1. WTD Negative Pull Up @ 50A0, 4 x 6-8 reps, rest 30 sec
A2. Incline Bench Press @ 22X2, 4 x 6-8 rep, rest 2 min
+
3 sets @ 97% effort
7 KB Swings, 53#
7 Burpee Box Jumps, 20”
25 High Knee Jump Ropes
30 sec Bike full effort
rest 4 min b/w sets


Friday
10 mile @ Z1-Z2 building, last mile should be faster than first but shouldn’t hurt at all


Saturday
off


Sunday
Ido Portal Movement/Mobility Routine- 15 min
https://www.youtube.com/watch?v=ufAUAYrxfIY
+
30 min easy jog
+
30 min static stretching

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

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

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.

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