Here’s my workouts for my strength plan for Summer into Autumn this year:
Mon: Super Strength A
Tue: Run
Wed: Super 5s
Thu: Run
Fri: Super Strength B
Sat: Long Run
Sun: HIIT / KB 80/20 / KB/Pull Up Build
– Option to do a strength session & run in the same day / rest on the other day
Warm Up
– Hip Thrust – together then each side
– Crucifix Stretch
– Plank to stretch into Childs Pose
– Groiner Stretch x3 es
– Pigeon Stretch
– Rolly polly into stretch
– Downward dog to Press Up
– Floor to ceiling
– Leg Tick Tock
– Leg Tick Tock side
– Bar warm up
Super Strength – 45 mins
Workout A
– Squat 3×6, 1xAMRAP
– Squat to Press 2x8kg / Reverse Lunge Bar 3×10
– Romanian Deadlift Bar / KB Swing 16kg 3×10
– TRX Atomic Press Up / Sledgehammer 12kg 3×10
Workout B
– Deadlift 3×6, 1xAMRAP
– Press Up / Bent Over Row 2×12.5kg 3×10
– Clean n Press 12.5kg / Single Leg Deadlift 3×10
– TRX Squat to Row / Press Ups 3×10
Super 5s – 30 mins
Warm up then 4 rounds of 30-40:10 secs work:rest:
– Squats / KB Swings 16kg
– Clean n Press 8-12kg / Jumping Jacks
– Press Ups / Bent Over Row 2×12.5kg
– Single Leg Deadlifts / Burpees
– Lunges / Mountain Climbers
Various HIIT 25s
KB 80/20 – 35-40 mins
– KB Swings 16kg x80
– DB Clean n Press 12kg x20
– KB Goblet Squat 12kg x80
– Press ups 20
– KB High Pull 12kg x80
– DB Clean n Press x20
– KB Romanian Deadlift 16kg x80
– Burpees x20
KB & Pull Up Build
– 3×5 Clean n Press (or Pull Up) / 5×10 KB Swing / 3×10 Press Up
– 4×5 Clean n Press (or Pull Up) / 7×10 KB Swing / 4×10 Press Up
– 5×5 Clean n Press (or Pull Up) / 9×10 KB Swing / 5×10 Press Up
Finishers
– Sledgehammers / KB Swings
– Farmers Walk 3 mins
– Jumping Jacks / Burpees
– High Pull / Press Ups
– Clean n Press / KB Swings / Press Ups
– Clean n Press / Scissor Jumps
– Goblet Squat / Sledgehammer
3-4 strength sessions a week, 3-4 runs, 1-2 rest days.