WEEK OF DECEMBER 29
12.29: Easy run
6 mile run easy pace
Notes: Haven't ran consistently in months due to injury so just now getting back in to running. Going for zone 2 heart rate and not really concerned with speed at the moment.
12.30: Back, Shoulders
Pull Ups 3x10
Single Arm DB Row 4x8
Neutral Grip Pull Down 4x12
Hammer Strength Row 3x8
Dumbbell Reverse Flies 5x15
Machine shoulder press 3x10
Dumbbell Curls 3x10
Kettlebell swings 5x20
12.31: Easy Run
6 mile run easy pace
Notes: Zone 2 heart rate
1.1: Easy Run & Quick Lift
4 mile run easy pace
Squat 6x5
Bench Press 6x6
Kettlebell swings 5x20
Notes: Quick New Year's Day workout. Nothing too crazy but always prioritize hitting basic main movements consistently.
1.2: Back, Shoulders
Pull Ups 4x8
Machine shoulder press 4x10
Side Raises 3x10
Face Pulls 4x12
Dumbbell Curls 3x10
Hanging Leg Raise 3x15
One arm kettlebell snatch 3 per side superset with 10 one arm kettlebell swings on each side (5 sets)
1.3: Easy Run
6 mile run easy pace
1.4: Legs
Leg Extension: 3x10
Leg Curl: 3x10
Single Leg Leg Press: 4x8
Squat: 4x10
Notes: Squat rack was taken when I got to the gym so decided to keep the squats at the end of my workout this week. Really liking this structure lately.
1.5: Quick workout
Kettlebell swings: 10x20
Notes: Was short on time this day and just got my new kettlebells in. 200 rep kettlebell swing workout to get some movement in for the day.