WEEK OF JANUARY 14
Notes
Lighter volume week. Body needed some extra rest. This is where full body splits are really helpful in making sure all muscle groups are still getting touched even if you're only getting two weight training sessions in on the week. 100 kettlebell swings almost every morning.
1.15: Full Body
Squat 5x5
Bench 5x5
Hammer Strength High Row 5x6
Military Press 5x6
Seated Curls 3x10
Tricep Extension 3x10
1.18: Push/Pull
Dips/Pullups: 5x10 superset
Weighted Pull Ups 6x5
Bench Press 5x8
Hammer Strength High Row 5x8
Incline Hammer Strength Press 5x8
Dumbbell Curls 3x8
Close Grip Incline Bench 3x10
1.20 AM: 20 Minute Kettlebell Complex
1.20 PM: 5K Run easy pace