W9 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


This week you will do a tempo run. Tempo pace is a n 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).


Monday


A.M. 60 Min Run (7.35 miles @8:10 pace)
15 @ Z1 (8:24 pace)
40 @ Tempo (8:04 pace)
Remainder @ Z1 (8:18 pace)


P.M. CP Squat + CP SL + CP UB
A1. Back Squat @ 30X1, 4 x 5 reps, rest 30 sec **first working set @ 80-90% of 1RM FSQ

• 100,100,105,110

A2. Box Assisted Pull Ups @ 20X0, 4 x 5 reps, rest 2 min
B1. Sumo Dead Lift @ 30X1, 3 x 4-5 reps, rest 30 sec

• 125,135,140

B2. DB Bench Press on Stability Ball, 3 x 8-10 reps, rest 30 sec

• 15,15,20

B3. Narrow Push Ups, 3 x 8-10, rest 90 sec
C1. Ring Rows @ 30X1, 3 x 8-10 reps, rest 20 sec
C2. Ring Bicep Curls @ 20X1, 3 x 6-8 reps, rest 20 sec
C3. OH DB Tricep Extensions, 3 x 15-20, rest 20 sec

• 12,12,15

Tuesday- LP + EMOM w/ Z1

15 sec Dog Sled Sprint w/ 50# on top, rest 2 min x 4


32 min EMOM
1st- 8 Russian KB Swings, 53# + Row @ Z1 remaining time
2nd- 4 Toes to Rings + Air Bike @ Z1 remaining time
3rd- 6 Burpees + easy Jump Rope remaining time
4th- 6 Box Jumps, 20” step down + Air Bike @ Z1 remaining time


Wednesday- A.M. Run P.M. Speed Squat + Speed Pulls + Rehab


AM.
45 min run (5.03 miles @ 8:56 pace)
15 @ Z1 (9:36 pace)
15 @ Z2 (8:28 pace)
15 @ Z1 (8:40 pace)

P.M.
A. Front Squat @ 70% 1RM, 2/min for 10 min **down & up AFAP 90#
B. Dead Lifts @ 70% 1RM, 1/30 sec for 10 min **pull off the ground as fast as humanly possible and drop from top 135#
C. Negative Only GH Raises, 4 x 5 reps, rest 1-2 min **ask andrew or becca to show you these ok so these are not my friend...I am nursing some swelling in my left knee and a bakers cyst.  This movement scared the crap out of me.  Needed a spot bc I was a little freaked out about falling.  I only did 1 set bc of pain in my knee.
D. Goblet Curtsy Squat @ 30X0, 3 x 8-10/leg, rest 30 sec b/w legs 35#
15 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


Thursday- UB CP + Tester (UB focused) + Easy aerobic
A1. Push Press @ 30X0, 4 x 4-6, rest 30 sec

• 85,85,90,95

A2. Single Arm Bent Row @ 20X1, 4 x 6-8, rest 90 sec *heavy

• 20,25,30,30

3 rounds for time: 5:40-----EXHAUSTED!


5 Thrusters, 75#
10 Push Ups
5 Toes to Bar
10 Ring Rows
5 Box Jumps, 24”


15 min @ easy pace
50’ Reverse Bear Crawl
50’ Crab Crawl, hips up as high as possible
50 Jump Ropes
2 TGU/arm, 26#


Friday Run (16.40 miles 8:32 pace --- I know this is Z2 pace but after finishing I looked at my mile splits and my pacing ranged from 8:28 to 8:34 the entire time, so no big swings in pace.  It was all very comfortable until mile 13.5....hip flexors were screaming and it was HOT!)
110' @ Z1
20' @ Z2
10' @ Z1


Sat-off


Sunday Run (NO RUN FOR ME....had family in town and had a dinner at my house for 30 people Sunday evening so time did not allow for this today)
40 min Fartlek

W8 of 16- Savannah Prep

RUN ZONES

Z1 - 9:45-10:19

Z2 - 8:40

Z3 - 8:08

Z4 - 7:29

Z5 - 7:05

Monday A.M. Run P.M. Stability Weights

 

A.M. (8:00a)Fartlek 36 mins 4.5 miles

•  20 min run at 8:19 pace
• 7x1min sprint/1min rec
• 6:56/8:13
• 6:50/8:02
• 7:19/8:07
• 6:39/8:09
• 6:45/8:10
• 7:08/8:50
• 6:47/8:33
• Remainder @ 8:40

P.M. (at my house at 6pm)


A. Dead Lift, build to a tough single, w/ perfect form, control bar back down don’t drop

• 190# max...30# increase from last deadlift 1RM

B1. Push Press, build to a tough single

• 105# max...30# increase from last Push Press 1RM

B2. Max Chin Over Bar Hold after first 5 sets of Push Press

• Held for 30 secs....I suuuuuuck at this!!!!

C. Back Extensions, 75 reps accumulated - will do these on Wednesday


Tuesday- Weights + LP (8:00a)


A. Front Squat, build to 1RM

• 125#...failed 135#...10# increase from last Front Squat 1RM

B. DB Wtd Side Step Ups @ 21X1, 3 x 8/leg, rest 60 sec b/w legs **focus on sitting back on heels more 20#


6 x 20 sec Sled Push ALL OUT w/ 70# on top, rest 2:30  - used the "demon" sled with 35# on it :)


FLR on Rings, accumulate 3 min ... WHEW!


15 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

Wednesday- A.M. Run P.M. Stability Weights
A.M. (8:00a) (4.85 miles @ 8:14 pace)
15 Z1 (8:10 pace)
10 Z3 (8:08 pace)
15 Z1 (8:25 pace)


P.M. (9:00a) - I wanted to die!
3 sets @ high effort
Row 750m
25 Box Jumps, 20” step down
20 No Push Up Burpees

rest 4 min b/w sets

 

Thursday- MAP

A1. Dips on Bars @ 3010, 3 x 3, rest 30 sec

A2. Inverted Bar Rows @ 20X2, 3 x 8-10, rest 60 sec

B. Russian KB Swings, 3 x 15 reps, rest 60 sec **start @ 62#

C. Sled Drag Walk, 200m empty sled w/ 25# on top

  

Friday Run

30 min Z1

• 3.5 miles at 8:34 pace

Sat- 5k!

• 23:43 3.13 miles @ 7:34 pace
• 7:33
• 7:37
• 7:38
• 7:09 for .13

Sun- no run

• Ran 4 miles at 8:12 pace

 

W7 of 16- Savannah Prep

RUN ZONES

Z1 - 9:45-10:19

Z2 - 8:40

Z3 - 8:08

Z4 - 7:29

Z5 - 7:05

Monday A.M. Run P.M. Stability Weights

• Off due to stomach virus

Tuesday A.M. Run P.M. Stability Weights

 

A.M. (7:30a)

 

40 min run

15' @ Z1 (9:31pace)

10' @ Z2 (8:34pace)
15' @ Z1 (9:31pace)

 

 

P.M. (12noon)

 

A. Dead Lift to knee cap only, 3 x 3 reps, drop each from the top, all 3 sets should be tough, rest 2 min b/w sets **start @ 155 *depending on how strong you feel, how much sickness took out of you

• 3 x3 @ 175# (155, 165, 175#)

B1. Push Press @ 30X3, 4 x 2-3 reps, rest 30 sec *first set @ 90#

• 4 x 3 @ 95# (90, 90, 95, 95) weak on this today

B2. L-Sit Negative Pull Ups @ 40A0, 4 x 5 reps, rest 90 sec *hold L all the way to dead hang

 

C. Back Extensions @ 20X2, 3 x 20 reps, rest 60 sec **holding DB, focus on squeezing hammies and butt, not arching back

 

Wednesday - Weights + LP (9:00a) - feeling muuuuuch better today!

 

A. Front Squat @ 30X0, 5 x 2 reps, rest 2 min *first working set @ 105# and build after warm up

• 5 x 2 @ 110# (105, 105, 110, 110)

B. DB Wtd Side Step Ups @ 21X1, 4 x 10/leg, rest 60 sec b/w legs **focus on sitting back on heels more

• 4 x 10 @ 20# (15, 15, 20, 20) felt more stable today focusing on sitting back on heels 

6 x 15 sec Sled Push ALL OUT w/ 70# on top, rest 2:30

• both black sleds were broken, used another sled, much tougher, got stuck on one push and had to remove 20#s  this was all before I was instructed not to load as much weight!  hahahaha!!! Can only make me stronger right?

Hollow Hold on ground, 3 x 60 sec, rest as needed *focus on pushing/keeping low back in the ground

• First HH I held for 60 secs, then it went to 45 sec/15sec holds

15 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

Thursday - A.M. Run P.M. Stability Weights

 

A.M. (9:00a)

60 min run (4,3,2,1)

WU - 20 mins at 8:35 pace
Main set x2

4'(2') @ Z4 (7:30 pace)

3'(2') 10 sec pace faster (7:19 pace)

2'(2') 10 sec pace faster (7:08 pace)

1'(5') 10 sec pace faster (6:57 pace)

After second round remainder Easy

P.M. (11:45a)

4 sets @ high effort

Row 400m

15 Cal Air Bike

100 Single Unders

rest 4 min b/w sets

Friday - MAP

A1. Dips on Bars @ 3010, 4 x 5, rest 30 sec

A2. Inverted Bar Rows @ 20X2, 4 x 8-10, rest 60 sec

B. Russian KB Swings, 5 x 10 reps, rest 60 sec **start @ 70# stuck with 70#

C. Sled Drag Walk, 400m empty sled

Saturday Run

110 min run (12.9 miles @ 8:32 pace)

20' @z1 (8:33 pace)

12' @z3 (8:03 pace)

30' @z1 (8:33 pace)

15 @z2 (8:32 pace)

Remainder @z1 (8:33 pace)

Sun - Off

 

W6 of 16- Savannah Prep

RUN ZONES

Z1 - 9:45-10:19

Z2 - 8:40

Z3 - 8:08

Z4 - 7:29

Z5 - 7:05

Monday A.M. Run P.M. Stability Weights

A.M. (7:45a)

This week's speed workout will be @ your estimated 10k pace. Can be run faster if you have it but make sure last interval is within prescribed pace. 10k pace = 7:58

55 min run

10'  @Z1 (9:05pace)

3 x  1 mile (1/2mile) @10k pace (7:55/9:00pace) (7:53/9:06pace) (7:49/9:05pace)

Remainder @ Z1 (8:40pace)

P.M. (12noon)

A. Dead Lift to knee cap only, 3 x 5 reps, drop each from the top, all 3 sets should be tough, rest 2 min b/w sets **start @ 155

• 3x5@175  (155, 165, 175)

B1. Push Press @ 30X3, 4 x 4-6 reps, rest 30 sec *first set @ 85#

• 4x4@90 (85, 85, 90, 90)

B2. Box Assisted Pull Ups @ 3030, 4 x 5 reps, rest 90 sec

C. Back Extensions @ 20X2, 4 x 12-15 reps, rest 60 sec **holding DB, focus on squeezing hammies and butt, not arching back  Held 10# DB

Tuesday- Weights + LP (8:15a)

A. Front Squat @ 30X0, 4 x 4 reps, rest 2 min *first working set @ 95# and build after wu

• 4x4@110 (95, 100, 105, 110) 

B. DB Wtd Side Step Ups @ 21X1, 3 x 12/leg, rest 60 sec b/w legs

• 3x12@15 (I stayed with the 15# DB this week to focus on form and stability)

6 x 15 sec Sled Push ALL OUT w/ 60# on top, rest 2:30 (the temperature was NICE!)

Hollow Hold on ground, 4 x 45 sec, rest as needed *focus on pushing/keeping low back in the ground (first two sets I made it the full 45 secs but the last two I had to do 30 secs then 15 secs)

15 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

Wednesday- A.M. Run P.M. Stability Weights

A.M.(7:45a)

40 min run (4.9 miles @8:15 pace)

15' @ Z1(8:23pace)

10' @ Z2(8:06 pace)

15' @ Z1(8:13 pace)

P.M.(8:30a)

4 sets @ high effort

Row 500m

15 Wall Ball, 14#

15 KB Swings, 35#

10 Burpee Box Jump Overs, 20”

rest 4 min b/w sets

Thursday- MAP

A1. Dips on Bars @ 3010, 4 x 3-5, rest 30 sec **add weight if possible

• 4x4 reps...no added weight

A2. Inverted Bar Rows @ 20X2, 4 x 8-10, rest 60 sec

B. Russian KB Swings, 4 x 12 reps, rest 60 sec **start @ 62# 

• 62, 62, 70, 70

C. Double KB Front Rack Carry, 5 x 50’ Walk, rest as needed *start @ 35#/H

• 5x50 35#

Friday Run

90 min run. 10.71 miles @ 8:23

15' @z1 (8:34 pace)

2 x 10' (10') @ z3

8:05 (8:27)

8:03 (8:19) 

15' @ z1 (8:30 pace)

15' @ z2 (8:29 pace)

remainder @ Z1 (8:32 pace) 

Sat- Off

Sunday Run

30 min Fartlek

W5 of 16- Savannah Prep

RUN ZONES
Z1 - 9:45-10:19
Z2 - 8:40
Z3 - 8:08
Z4 - 7:29
Z5 - 7:05


Monday A.M. Run P.M. Stability Weights

 

A.M.  (7:15a)

 

45 min run

 

10 min @ Z1   8:40

 

3 x 4'(4')@Z4   7:16/8:31   7:30/8:52   7:13/8:47

 

Remainder @ Z1   11 mins @ 8:33

 

P.M. (12:00)

 

A. Dead Lift to knee cap only, 3 x 5 reps, drop each from the top, all 3 sets should be tough, rest 2 min b/w sets

• 3x5 175#  (145, 165, 175)

B1. Push Press @ 30X3, 4 x 6-8 reps, rest 30 sec

• 4x6 85# (75, 80, 80, 85)

B2. Box Assisted Pull Ups @ 3030, 4 x 5 reps, rest 90 sec

 

C. Back Extensions @ 20X2, 4 x 12-15 reps, rest 60 sec

 

Tuesday- Weights + LP (12:00)

 

A. Front Squat @ 30X0, 4 x 5 reps, rest 2 min *first working set @ 95# and build after warm up

• 4X5 100# (95, 95, 95, 100)

B. DB Wtd Side Step Ups @ 21X1, 3 x 12/leg, rest 60 sec b/w legs  20# probably should've have started with 15# bc my form was not perfect :(

 

6 x 15 sec Sled Push ALL OUT w/ 50# on top, rest 2:30 (very hot)

 

Hollow Hold on ground, 4 x 45 sec, rest as needed *focus on pushing/keeping low back in the ground (This was very difficult for me today!!!)

 

15 min hip/SI mobility

• Bird Dog- 10 reps/side w/ 2 sec hold at top
  

  Prone extension stretch - 60 sec

  Childs Pose - 60 sec

 Wednesday- A.M. Run P.M. Stability Weights

 

A.M. (7:50a)

 

40 min z1 run   8:33 (I got lost in my music and running felt easy....sorry)

 

P.M. (8:40a) (THIS WAS SOOOOO MUCH FUN!)

 

4 sets @ high effort

 

Row 500m

 

20 Steps Walking Lunges

 

20 Box Jumps, 20” step down

 

15 Burpees

 

rest 4 min b/w sets

 

Thursday- MAP (8:40a)

 

A1. Dips on Bars @ 3010, 4 x 3-5, rest 30 sec

 

A2. Inverted Bar Rows @ 20X2, 4 x 8-10, rest 60 sec 

 

B. Russian KB Swings, 4 x 10 reps, rest 60 sec **start @ 62# 

• 4x10@70  (62, 62, 62, 70)

 C. Double KB Front Rack Carry, 5 x 50’ Walk, rest as needed *start @ 35#/H

• 5x100 (yes I know NOW that it says 50 but I did 100 accidentally) @ 35#

Friday Run (8:00a)

•  I only slept 4.5 hours prior to this run.....Jason is out of town again and I do not sleep well when he is not home!

75 min run (8.68 miles at 8:37 pace)

 

10' @z1 8:48

 

2 x 7'(4') @Z3  (7:58/9:03) (8:06/8:23)

 

10'  @ Z1 8:48

 

10' @Z2 8:40

 

Remainder @ Z1 23 minutes @ 8:48

 

Sat- Off

 

Sun-  Run

30 min Fartlek

W4 of 16- Savannah Prep

Monday A.M. Run P.M. Stability Weights

 

A.M. (8:00am)

 

No run

• ran 30 mins

P.M. (12:00)

 

A. Sumo Dead Lift @ 30X0, build to a tough single *perfect form

• 175#

 

B1. Push Press @ 30X3, build to tough single

• 100#

 

B2. Wtd Negative Pull Ups, *first go for strict pull up, then do max weight for 5 sec negative

• No pullup :( 20# vest with 20# db negative max weight

 

C. Sorenson Hold Wtd, 5 x 30 sec hold w/ DB, rest 60 sec

• 5X30sec w/15# plate

 

 

Tuesday- Weights + LP (8:00am)

 

A. DB RFE Split Squat @ 30X0, build to 8RM/leg

• 30#  My elevated foot is twisting to the side on both legs.  Andrew and I tried to fix it.  Weak ankles

 

B. Cossack Goblet Squat @ 21X1 barefoot, 3 x 8/leg, rest 60 sec b/w legs

• 26, 35, 35#  

 

6 x 12 sec Sled Push ALL OUT w/ 50# on top, rest 1:48

 

 

Hollow Hold Off GH Machine, 4 x 30 sec, rest as needed *add weight if possible

 

• 15#DB

 

 

Wednesday- A.M. Run P.M. Stability Weights

 

A.M.

 

45 min run

 

10 min @ Z1  (8:37 pace)

 

3 x 4'(4')@Z4  (7:30/8:52) (7:25/9:19) (7:27/9:17)

 

Remainder @ Z1  (9:20 pace)

 

 

P.M. (12noon)

 

A1. Single Arm DB Bench Press @ 3010, 4 x 8-10/arm, rest 30 sec

• 4X10@25lbs    15, 20, 20, 25

A2. Single Arm Bent Row @ 30X2, 4 x 8-10/arm, rest 60 sec

• 4X10@25lbs  15, 20, 25, 25

B. Reverse Hyper, 4 x 20 reps, rest 60 sec b/w sets *20-50# on

• 20,20,20,30

 C. Single Arm Farmer’s Carry, 5 x 50’ Walk/arm, rest as needed *start @ 62#  62#

 

 

Thursday- MAP

 

40 min EMOM (9am)

 

1st- 8 Goblet Squats. 44# + Air Bike easy pace in remaining time

 

2nd- 6 Burpees + Air Bike easy pace in remaining time

 

3rd- 2 Wall Walks + Air Bike…

 

4rth- 10 Russian KB Swings, 44# + Air Bike...

 

 

Friday Run

 

60 min run (8:00 am)

 

15' @ z1 (8:43 pace)

 

8' @Z3 (8:03 pace)

 

10' @Z1 (8:45 pace)

 

10 ' @Z2 (8:34 pace)

 

Remainder @Z1 (8:50 pace)

 

 

Saturday - Off

 

 

Sun-  Run (8:11 pm)

 

30 min Fartlek

** Fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warm up, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign, 1 minute, 3 minute) followed by easy-effort running to recover.


10 min WW @ 8:30 pace
6x1:00run/1:00 recovery
7:56/8:33
7:52/8:21
7:24/8:24
7:00/7:52
7:17/7:56
7:30/8:37
8 min cool down @8:36 pace

W3 of 16- Savannah Prep

Monday A.M. Run P.M. Stability Weights

A.M. (6:00 treadmill)

30 min Run @ Z1

P.M. (8:45 am)

A. Sumo Dead Lift @ 3030, 4 x 4-6 reps, rest 2 min *start w/ 125# and build as needed

• 4x6@145      125, 135, 140, 145

B1. Push Press @ 30X3, 4 x 4-6, rest 30 sec  *start @ 75#

• 4x6@90      75, 85, 85, 90

B2. Wtd Negative Pull Ups, 3 set x 4 reps of 5 sec each, 20# vest across, rest 60 sec

C. Sorenson Hold Wtd, 3 x 30 sec hold w/ DB, rest 60 sec

• held a 15# plate

Tuesday- Weights + LP (12:00)

A. DB RFE Split Squat @ 3030 barefoot, 4 x 7/leg, rest 60 sec b/w legs

• 4x7@15#

B. Cossack Goblet Squat @ 21X1 barefoot, 3 x 8/leg, rest 60 sec b/w legs 

• 3x8@26#

4 x 15 sec Sled Push ALL OUT w/ 50# on top, rest 1:45

Hollow Hold Off GH Machine, 4 x 30 sec, rest as needed

• held 10#DB

Wednesday- A.M. Run P.M. Stability Weights

A.M. (6;00 am treadmill)

Run 45

15 min @ Z1

2 x 8’(‘5) Z3

Remainder @ Z1

• hit all my zones

P.M. (12:00)

A1. Ring Push Ups @ 20X2, 4 x 4-6 reps, rest 30 sec

• added 10# weight on back on last set of 6

A2. Ring Rows @ 30X2, 4 x 6-8 reps, rest 60 sec

B. Reverse Hyper, 5 x 15 reps, rest 60 sec b/w sets

• 20# 

C. Single Arm Farmer’s Carry, 4 x 100’ Walk/arm, rest as needed *start @ 44#

• 4x100@62#     44, 53, 53, 62

Thursday- MAP (11am)

20 sets @ high effort

30 sec Air Bike

rest 30 sec b/w sets

**just bike this week b/c of triathlon

• Opted for 14.5 miles on my tri bike (HOT AND WINDY)

Friday Run

15 min Run Z1 (treadmill run)

Sat Triathlon

• Ran 40 min tempo run on treadmill

Sun-  Run

60 min Run Z1

• Ran 6.5 miles in 1 hour (9:14 pace) Z1 is HARD  I am constantly having to look at my pace because I want to run faster.