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. 

W2 of 16- Savannah Prep

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

A.M. (6:00am)

30 min Run smooth, no garmin

P.M. (12:00)

A. Sumo Dead Lift @ 3030, 4 x 6-8 reps, rest 2 min *start w/ 105# and build as needed

• 105, 110, 110, 120

B1. Push Press @ 30X3, 4 x 6-8, rest 30 sec  *w/ bar

• 65, 65, 70, 75

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

C. Single Arm Front Plank, 5 x 20 sec/arm, no rest b/w arms, rest as needed b/w sets

Tuesday- Weights + LP (8:30am)

A. DB RFE Split Squat @ 3030 barefoot, 4 x 8/leg, rest 60 sec b/w legs

• 15#DB - much better stability this week and really focused on left leg

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

• 26#KB

5 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

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

A.M. (6:00am)

40 min Run smooth, no garmin

P.M. (8:45am)

A1. Ring Push Ups @ 20X2, 4 x 4-6 reps, rest 30 sec **add weight on back if possible

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

• 15, 20, 20, 20#DBs

B. Reverse Hyper, 5 x 15 reps, rest 60 sec b/w sets *20-50# on

C. Side Plank Wtd, 5 x 20 sec, rest 20 sec b/w sides

• 20# DB.....thanks Mike for the suggestion.  I would've settled for 10# :)

Thursday- MAP

20 sets @ high effort

5 V-Ups

10 Russian KBS, 44#

7 Box Jump Overs, 20”

rest 60 sec b/w sets

Friday Run

60 min Run, no garmin

• I swam 1400 yards Friday instead of running.  It was a busy day for me and a bad day emotionally for me.  I had two dr. appointments, Jason left for India and was totally overwhelmed with life. I spent the night at my moms and slept on about 3 hours.  (Just making note of the day for myself)

Sat- off

• 5K - Run for the Son, FBJ  23:52  1 minute off my 5K PR from 2013  I am a terrible pacer at 5Ks which bites me in the butt the last mile.  Overall I felt good.  The only thing I noticed was a little tightness in my right shin.  I think that is stemming from my overcompensating on RFE split squats and utilizing my right leg to compensate for my left leg weakness.  This week I made note that those were better but I think I was still sore therefore I felt it in the 5K. 

• Brought home the overall Masters Female award....AKA Old Lady runner

• 30 minute run upon returning home from 5k just to get time in.  Felt great

Sun-  Run

30 min Run no garmin (7:30am)

W1 of 16- Savannah Prep

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

A.M. 30 min Run smooth, no Garmin (6am)

• First time that I can recall running without knowing the pace.....different.

P.M. (12:15pm)

A. Sumo Dead Lift @ 3030, 4 x 8-10 reps, rest 2 min *start w/ 95# and build as needed

• 95, 105, 110, 110#

B1. DB Push Press @ 30X3, 4 x 8-10, rest 30 sec

• 15, 20, 25, 25#

B2. Wtd Negative Pull Ups, 3 set x 3 reps of 5 sec each, add weight to make 5 sec challenging, rest 60 sec

• 8, 10, 20#....made the mistake of saying 5 secs felt like cheating and Andrew made me get the 20# vest!!!!

C. Single Arm Front Plank, 5 x 20 sec/arm, no rest b/w arms, rest as needed b/w sets

Tuesday- Weights + LP (12:15)

A. DB RFE Split Squat @ 3030 barefoot, 4 x 10/leg, rest 60 sec b/w legs

• 15# DB, left leg significantly weaker than right

B. Cossack Goblet Squat @ 21X1 barefoot, 3 x 10/leg, rest 60 sec b/w legs

• 26# KB 

5 x 10 sec Sled Push ALL OUT w/ 50# on top, rest 1:50

• This was my first experience with the Sled Push! 

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

• WOW!!!  4th set was tough

Realized today that my single leg strength and balance leaves a lot to be desired.

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

A.M. 40 min Run smooth, no Garmin (6am)

• Very humid.  Sore and heavy legs

P.M. (12:00)

A1. Ring Push Ups @ 20X2, 4 x 6-8 reps, rest 30 sec

A2. Lying DB Bench Rows @ 30X2, 4 x 8-10 reps, rest 60 sec

• 12, 15, 20, 20# DB

B. Reverse Hyper, 5 x 15 reps, rest 60 sec b/w sets *20-50# on

• 20#  this was killer 

C. Single Arm Farmers Carry, 4 x 50’/arm, rest as needed, heavy

• 53# 

Thursday- MAP (8:30) 

20 sets @ high effort

3 Toes to Bar

5 Burpee Box Jumps, 20”

20 High knee Jump Ropes

rest 60 sec b/w sets

Friday Run (8:30)

60 min Run, no Garmin

• 60 mins of hills in Stone Mtn GA.  I had a horrible night sleep the night before with major sciatica pain....I guess from sitting for 6.5 hours in the car.

Sat- OFF

Sun-  Run

30 min Run no Garmin (7:00 am)

• Great first week! I was definitely more sore than I expected to be.