aiṓn

⧞ the infinite

January 22, 2017

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SUNDAY; 10 AM

WARMUP – 800 meters easy

SPRINTS (8 minute rest)
300 / 200 / 150 / 100 / 50

SQUATS
245 x 5 reps
255 x 2 reps
275 x 1 rep x 3 sets

INVERTED TORSO RAISE (gym rings)
8 reps

KETTLEBELL SNATCH (24 kg)
60 reps

Written by SJ

January 22, 2017 at 12:03 pm

January 21, 2017

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BENCH PRESS
135 lbs x 20 reps

OVER HEAD PRESS
65lbs x 20 reps

SINGLE LEG DEADLIFT
24 kg x 20 reps each leg

LANDMINE PRESS (1/2 kneeling)
65 lbs x 20 reps each arm

KETTLEBELL SNATCH (24 kg)
50 reps

Written by SJ

January 21, 2017 at 8:02 pm

Posted in 1 Set of 20 Reps

January 18, 2017

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WEDNESDAY; 4 AM

SQUAT
190 lbs x 5 reps x 2 sets

DEAD LIFT (pronated grip)
245 x 5 reps x 2 sets

HIP THRUST
245 lbs x 5 reps x 2 sets

BENCH PRESS
190 x 5 reps x 2 sets

KETTLEBELL SNATCH (24 kg)
50 reps

NORDIC HAMSTRING EXERCISE
8 reps x 1 set

Written by SJ

January 18, 2017 at 6:56 am

Posted in Deadlift, Hip Thrust, Kettlebell, Squat

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January 17, 2017

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TUESDAY; 4 am

CIRCUIT x 5; no recovery between exercise; 2 minutes recovery each set
Split Squat – 100 lbs x 8 reps each leg
Chin up (rings) x 6 reps
Front Squat – 100 lbs x 8 reps
Kettle-bell Snatch – 24 kg x 10 reps
Single Leg Push-up – 10 reps

Written by SJ

January 17, 2017 at 6:13 am

Posted in Circuit, Pullups, Pushup, Squat

Tagged with

January 15, 2017

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SUNDAY, 11 AM

WARMUP: Easy 400 meters, burpees, push-ups

WEIGHTED SLED SPRINTS (+90 lbs; turf)
25 meters x 5 reps with 4′ recovery

 

Written by SJ

January 16, 2017 at 9:53 am

Posted in Sled, Sprint, Tire Sled

January 14, 2017

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SATURDAY; 9 AM

HIP THRUST
245 lbs x 5 reps x 2 sets

DEAD LIFT (pronated grip)
245 x 5 reps x 2 sets

SQUAT
185 x 5 reps x 2 sets

BENCH PRESS
185 x 5 reps x 2 sets

BENT ROW (single arm – 50 lb)
3 sets x 10 reps

Written by SJ

January 16, 2017 at 9:49 am

Posted in Bench Press, Deadlift, Row, Squat

January 11, 2017

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WEDNESDAY; 4 AM

HIP THRUST
245 lbs x 5 reps x 2 sets

DEAD LIFT (pronated grip)
245 x 5 reps x 2 sets

SQUAT
185 x 5 reps x 2 sets

BENCH PRESS
185 x 5 reps x 2 sets

KETTLEBELL SNATCH (24 kg)
20 reps

NOTE:
AM body weight – 181 lbs

Written by SJ

January 11, 2017 at 6:18 am