Strength Training

Warmup & Stretch 5 min Squat [70 lbs barbell] Pullover [(2) 13 lbs dumbell] Deadlift [70 lbs barbell] Pushup Split Squat [(2) 13 lbs dumbell] Protnated Rows [70 lbs barbell] Crunches Military Press [70 lbs barbell] Deadlift [70 lbs barbell] Chair Dips

10/31 - 11/6

• #1

• 2 mi

• #1

• 2 mi

• #1

• rest

• rest

11/7 - 11/13

• #2 (3x10)

• 2 mi

• #2 (3x10)

• 2 mi

• rest

• 2 mi

• rest

11/14 - 11/20

• #2 (3x15)

• 2.5 mi

• #2 (3x15, upper)
• 3 mi

• 2.5 mi

• rest

• #2 (3x15)

• 3 mi
• 55 min (walk)

11/21 - 11/27

• 40 min (walk)

• #3 (4x15)
• 2.5 mi

• 3 mi

• #3 (4x15)
• 2.5 mi

• rest

• #3 (4x15)
• 30 min (walk)

• 5.5 mi

11/28 - 12/4

• rest

• 2.5 mi

• #3 (4x15)

• 3 mi

• #3 (4x15)
• 2.5 mi

• 30 min (walk)

• #3 (4x15)
• 5.5 mi

12/5 - 12/11

• rest

• 3 mi

• #3 (3x20)
• 3 mi

• 3 mi

• rest

• 4 mi (JBR)

• #3 (3x20)

12/12 - 12/18

• rest

• #3 (1x20)
• 3 mi

• 3 mi

• rest

• #3 (3x15)
• 3 mi

• 30 min (walk)

• #3 (3x15)
• 6 mi

12/19 - 12/25

• 2 mi

• #3 (3x18)
• 3 mi

• 3 mi

• #3 (3x18)
• 3 mi

• rest

• #3 (3x18)
• 4.5 mi

• 30 min (walk/jog)

12/26 - 1/1

• 2 mi

• #3 (3x20)
• 3 mi

• 3 mi

• #3 (3x20)
• 3 mi

• #3 (3x10)

• 3 mi

• 30 min (walk/jog)

--> #1

• 2x10 Pushups
• 2x15 Situps
• 3x10 Rows
• 3x10 Squats

#2

Warmup & Stretch 5 min UPPER & ABS† Pushups Pullover - 18 lbs (8 lb) Military/Overhead Press - 18 lbs (8 lb) per arm Prone Superman Chair Dip Crunches Curls* 18 lbs (8 lb) per arm LOWER† Split Squat* - 32 lbs (16 lb) Squats - 68 lb

#3

Warmup & Stretch 5 min Squat Pullover Step-up Pushup Split Squat Protnated Rows Crunches Military Press Romanian Deadlift Chair Dips

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