2/18: Long Run
10 miles easy pace OR 90 minutes timed run
2/19 Push day
Barbell seated shoulder press 3x5
Incline hammer press 4x10,8,8,5
Rear felt fly superset chest fly 4x12
Cable side raise 3x failure
Seated lateral raise machine 3x failure
Tricep extension 3x triple drop set
Notes: Shoutout to the homie Walid for leading this workout.
2/20: AM Run; PM Legs
AM: 10k easy pace or 60 minutes timed run
PM: Legs
Kettle bell swings 3x15
Bulgarian split squat 3x8
Stiff leg deadlift 3x10
Barbell squat 3x8
Decline sit ups 3x15
Hanging leg raise 3x15
2/21: AM Run; PM Back
AM: 10k easy pace or 60 minutes timed run
PM: Back
Pull ups 3x8
Weighted pull ups 3x6
Cable rows 4x10
Hammer strength pull down 3x14
Db curls 4x10
Hammer rope curls 3x12
2/22 Push Day
Dips 3x15
Db bench 5x10,8,6,6,6
Incline Hammer Press 5x10,8,8,8,8
Hammer shoulder press 5x12
Weighted dips 4x8
2/23: 10k Run w/ Sprints
1 mile warm up
a: 2 min fast; 2 min easy
b: 1.5 min fast; 1.5 min easy
c: 1 min fast; 1 min easy
abc x3 w/2 minute walk in between
2 mile cool down until 10k
2/24: 5k Easy Run
5K easy pace run