After a 4 week strength phase, we will take this week to deload. We will perform 3 total body workouts and 3 long runs. We will train on Monday, Wednesday and Friday. We will run on Tuesday, Thursday and Saturday. Rest on Sunday. Perform a dynamic warm-up pre workout and a post workout static stretch. Perform shoulder prehab and or rehab as necessary. Lets begin.
MONDAY: TOTAL BODY DELOAD
Kettlebell Swings: 20 reps
Kettlebell Zercher Squat: 20 reps
Kettlebell Double Overhead Press: 10 reps
Kettlebell Up-Right Rows: 10 reps
Kettlebell Double Floor Press: 10 reps
Renegade Rows: 10 reps each arm
Push-Ups on Kettlebells: 20 reps
Pull-Ups: 20 reps
Hanging Leg Raises: 20 reps
Perform 1-2 rounds
TUESDAY: RUN 5 MILES
WEDNESDAY: TOTAL BODY DELOAD
Squats: 10 reps
Dumbbell Bench Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 10 reps each arm
Alternating Reverse Lunges: 10 each leg
Lateral Raise: 20 reps
Body Weight Squats: 50 reps
Triceps Push downs: 20 reps
Dumbbell Curls: 20 reps
Sit-Ups: 50 reps
Perform 1-2 Rounds
THURSDAY: RUN 5 MILES
FRIDAY: TOTAL BODY DELAOD
Kettlebell Snatch: 20 each arm
Single Arm Push Press Squat: 10 each arm
Single Arm Power Pull: 10 each arm
Single Arm Overhead Press: 10 each arm
Single Arm Row: 10 each arm
Push-Ups: 20 reps
Pull-Ups: 20 reps
Hand to Hand Swings: 20 each hand
Perform 1-2 Rounds
SATURDAY: RUN 5 MILES
SUNDAY: REST AND GO TO CHURCH
Please let me know how your workouts are going. You can email me at:
scott@pro-performance.net
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www.pro-performance.net
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www.highschoolstrengthandspeed.com
Remember: NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Scott Hines Sr. EdM, C.S.C.S. RKC
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