Workouts week of 5.19
5.19 Long Run
10 miles any pace (90 min time on feet)
5.20 Pull / Run
Pull downs 5x20,12,8,6,10
Hammer strength high row 3x8
Hammer strength row 3x8 (2 second pause at lengthened position)
Static back ext holds 2x120 seconds
Back extension 2x15
Trap 3 raise 2x10
Reverse fly 2x10
Cable pull over 3x8
Db curls 4x12,8,8,8
QL extension 3x10
PM: Run
4 miles recovery
5.21 Push
Dips 3x15
Incline bench 4x10,10,6,6
Machine flat press 4x10 (3 second negative, 2 second pause each rep)
Machine fly superset one arm side raises 4x10
Shoulder press 3x10
Db skullcrusher superset body weight tricep ext on smith machine 3x10
5.22 Run
6 miles easy pace
5.23 Lower&Core
Split squats 5x10
RDL 4x10,8,8,6
Cable hip flexor raise 4x10
Hip addiction superset hip abduction 4x10
Leg Press 4x10
Tibialis calf raise 4x10
5.24 Run
800m warm up
12x400m sprints
800m cool down