Workouts week of 3/3
3/3 Long run
14 miles easy pace
3/4 am run, pm full body strength
AM: 10k easy pace
PM: Full Body Strength
Squat 5x5
Bench Press 5x5
Hammer Strength DB Shoulder Press 5x5
Hammer Strength High Row 5x6
Weighted Dips 4x10
DB Curls 4x8
*Notes: Max weights for each top set including arms, using machine db press for safety and I always like to incorporate heavy weights for biceps from time to time.
3/5 am run, pm legs
AM: 10k easy pace
PM: Legs & Hip flexors
Split squat 4x10
Stiff leg deadlift 3x10,8,8
Cable hip flexor raise 4x10
External hip rotation with band 4x5 second pauses
Hanging leg raises 3x10 with controlled negatives
*Notes: Medium heavy weights for the pm session. Legs are pretty spent at this point but want to make sure I'm still strengthening them. Also starting to focus on hip flexor strength as they're one of my weakest body parts.
3/6 am run, pm back
AM: 8 miles easy pace
PM: Back
Pull downs 3x15,12,8
Weighted pull ups 3x5
Hammer strength row 12,10,8,10 - mid back focused row with pauses at lengthened position
Cable row 4x12 - lat focused row
DB Curls 4x12
3/7 am sprints, pm chest
AM: 800m sprints
1.5 mile warm up easy pace
6x800m with 2 min easy pace between sets
1.5 mile cool down
**Turned out to be 7 miles
PM: push
Dips 3x15
Bench press 4x8
Hammer incline 4x8
Machine shoulder press 4x8
Machine fly 4x8 - 3 sec negative, 2 second stretch, 1 second contraction
Side raises 4x20 - do partials if you have to in order to get to 20
Incline close grip bench 3x10