Workouts week of 5.5
5.6 Pull / Run
Pull ups 4x10
Hammer strength high row 4x8
Hammer strength row 4x8
Cable pull over superset one arm cable reverse fly 3x8
Back extension 2x15
Static back ext holds 2x90 seconds
Trap 3 raise 2x10
Db curls 4x15,15,6,6
QL extension 2x8
PM: Run
10k easy pace
5.7 Push / Run
Dips 3x15
Incline Db bench 4x10,8,8,8
Flat machine press 4x10
Superset side raises 4x10
Machine fly 3x10
Machine shoulder press 3x10
Side raises 3x15
PM: Run
4 miles easy pace
5.8 Lower/Core
Split squats 5x10
RDL 4x10
Cable hip flexor raise 4x10
Hip adduction superset hip abduction 4x10
Leg Press 3x10
Tibialis calf raise 4x10
5.9 Run
10k recovery pace
5.10 Upper Strength
Dips / pulls ups warm up 3x15
Bench 5x5,5,5,3,1 (increase weight each set)
Deadlift 5x5
Weighted dips 3x6
Weighted pull ups 3x6
5.11 Long Run
10 miles easy pace
*Goal was 90 minutes minimum time on feet