WEEK OF JANUARY 28
Notes
2 lifts and 2 runs this week. If you’ve been following these emails then you know that I like to do full body workouts when the week is a little unpredictable. I want to start increasing my running volume soon. With that, the full body lifts will continue to be a trend. Will sprinkle in some bodybuilding style workouts because I miss those too.
1.28 Full Body (strength)
Squat 5x5; 1x15
Bench press 5x5; 1x10
Dumbbell shoulder press 5x8; 1x15
Hammer strength row 5x5; 1x10
Incline close grip bench on smith machine 3x10
Alternating db curl 3x12
1.29 Easy Run
10k easy pace run
1.30 Full Body (volume)
Dips 5x15
Pull ups 5x10
Hammer strength incline press 5x10; 3x6, 2x10
Hammer strength pull down 5x8, 3x6, 2x8
Leg press 10x12
1.31 Easy Run
10k easy pace run
2.1 Kettlebell complex
20 minute kettlebell complex