Workouts week of 6.23
6.24 Full Body
Squat 5x8
Bench 5x8,8,8,5,5
Hammer strength high row 5x8
Shoulder press 5x10,8,8,6,6
Weighted dips 4x10
Db curls 4x10
6.25 Easy Run
6 miles easy pace
6.26 Upper
Dips/Pullups superset 4x10
Weighted pull ups 3x6
Incline press 4x10
Row 4x12
Flat bench 4x12
Back extension 4x15
6.27 Interval Run
2 mile warm up
8x800m, 90 seconds walk rest
1 mile cool down
6.28 Upper
Dips/Pullups superset 4x10
Incline DB press 4x10
Row 4x10
Machine fly 4x10
Side raises 6x12
Cable pullover 4x10
6.29 Long Run
16 miles any pace (2.5 hours time on feet goal)