aiṓn

⧞ the infinite

May 24, 2015

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TUESDAY: 6:30PM

BARBELL BENT ROW (2′ recovery)
135 lb x 5 reps x 5 sets

LANDMINE PRESS (2′ recovery)
45 lb barbell & 45 lb plate – 5 reps x 5 sets

KETTLEBELL SNATCH (24 KG)
10 reps on the minute – 5 mins

NOTE:
AM weight 173 lbs

 

Written by SJ

May 25, 2016 at 3:16 am

May 21, 2016

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SATURDAY; 1:00 PM

WARMUP: Running jump rope – 2 x 60 meters

HILL SPRINT (60 meters) / HILL SPRINT (30 meters with 40 lb sled)
4 reps of 60 meters 9.0″, 8.81″, 8.74″, 9.1″
4 reps of 30 meters sled between 60 meter sprints with 2′ recovery

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps warmup
225 x 5 reps warmup
275 x 1 rep
225 lbs x 5 reps x 4 sets
(10 double leg jumps and 30 single leg jumps between each set)

BENCH PRESS (2′ rest)
135 lbs x 10
185 lbs x 5 reps x 3 sets

NOTE:
AM Body Weight 175 lbs

Written by SJ

May 21, 2016 at 2:36 pm

May 18, 2016

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WEDNESDAY; 6:30PM

WARMUP: 100 meters easy, 200 hill easy, 100 meters down hill, 100 meter easy

HILL SPRINT (160 meters – 3′ recovery)
4 reps – 27.5″ 26.9″ 27.0, 28.6″

SQUAT
135 lbs x 10 reps
225 x 10 reps x 1 set

TURKISH GET-UP (24 kg)
2 x up/down each side, recover 1′ and repeat

NOTE
AM body weight: 176
AM Heart Rate: 45 ppm

Written by SJ

May 19, 2016 at 3:26 am

May 14, 2016

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SATURDAY; 1:00 PM

WARMUP: 400 meters; 100 easy, 200 uphill, 100 downhill

HILL SPRINT (60 meters) / HILL SPRINT (30 meters with 40 lb sled)
4 reps of 60 meters 9.2″, 9.01″, 9.1″, 8.8″
4 reps of 30 meters sled between 60 meter sprints with 2′ recovery

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 5 reps
185 lbs x 5 reps
245 lbs x 5 reps x 5 sets
(10 double leg jumps between each set)

TURKISH GET-UP (24 kg)
5 reps up/down each side with 1′ recovery

INCLINE BENCH PRESS (1′ recovery)
135 lbs – 2 sets of 10
155 lbs – 2 sets of 5

NOTE:
AM Body Weight 174 lbs

Written by SJ

May 15, 2016 at 12:51 pm

May 12, 2016

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WEDNESDAY; 6:30PM

WARMUP: 100 meters easy, 200 hill easy, 100 meters down hill, 100 meter easy

HILL SPRINT (160 meters – 4′ recovery)
3 reps – 29.2″ 27.01″ 26.4″

SQUATS / PLYOMETRICS
135 lbs x 10 reps
225 x 5 reps
245 x 5 reps
275 x 2 reps
(10 double leg jumps and 30 single leg jumps between each set)

PULL-UPS
10 x 1 set

NOTE
AM body weight: 178

Written by SJ

May 12, 2016 at 3:29 am

May 7, 2016

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SATURDAY; 1:00 PM

WARMUP: 400 meters; 100 easy, 200 uphill, 100 downhill; 60 meter hill sprint 10.8″, 10.2″

HILL SPRINT (60 meters)
5 reps with 3’recovery 9.21″, 9.21″, 9.08″, 8.95″, 8.84″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps
245 lbs x 5 reps x 4 sets
(30 single leg jumps between each set)

SHOULDER COMPLEX (45 lb bar; 3 sets x 5 reps; 2′ rest)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press

BENT ROW (3′ recovery)
135 lbs x 5 reps x 3 sets

NOTE:
AM Body Weight 176 lbs

May 4, 2016

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WEDNESDAY; 6:30PM

WARMUP: 100 meters easy, 200 hill easy, 100 meters down hill, 100 meter easy

HILL SPRINT (160 meters – 3′ recovery)
4 reps –  30.2″ 29.01″ 27.5″ 28.5″

SQUATS
135 lbs x 10 reps
205 lbs x 20 reps x 1 set

 

Written by SJ

May 5, 2016 at 5:15 pm

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