WEEK OF JANUARY 7
1.8: Easy Run + Kettlebells
4 miles easy pace + 200 Kettlebell swings
1.9 AM: 100 Kettlebell Swings
1.9 PM: Back/Bis
Pull Ups 4x8
Single Arm Dumbbell Rows 4x8
Lat Pulldowns 3x10 + 3 drop sets on last set
Bent Over Rows 3x10
Cable Pullover 4x12
Face Pulls 4x10
Dumbbell Bicep Curls 3x10
Hammer Curls 3x10
Hanging Leg Raises 4x15
1.10 AM: 100 Kettlebell Swings
1.10 PM: Legs
Squat 4x8 + 1 back off set of 15
Dumbbell lunges 3x8
Leg Press 4x10
Dumbbell RDL 6x8
Leg Extensions 4x10
Single Leg Leg Press 3x10
1.11 AM: 100 Kettlebell Swings
1.11 PM: Chest/Shoulders/Tris
Dips 3x10 (warm up)
Bench Press 3x10
Dips 3x10 - pause reps
Incline Hammer Press 3x10 + 1 drop set of 15
Machine Flys 3x12
Tricep Pushdowns 3x10
Cable skullcrushers 3x10
Cable Y raises 3x12
Push ups: 5x20
1.12: Run
6 mile run easy pace