aiṓn

⧞ the infinite

April 30, 2016

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SATURDAY; 1:00 PM

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

HILL SPRINT (60 meters – 2′ recovery)
6 reps 9.8″, 9.01″, 9.1″, 9.2″, 9.5” 9.6″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps
185 x 8 reps
245 lbs x 4 reps x 4 sets
(10 double leg jumps and 30 single leg jumps between each set)

NOTE:
AM Body Weight 173 lbs
AM Heart Rate 51 bpm

Written by SJ

May 1, 2016 at 5:48 am

April 28, 2016

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THURSDAY; 6:30PM

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

HILL SPRINT (160 meters – 3′ recovery)
4 reps –  28.8″ 27.1″ 27.9″ 29″

 

Written by SJ

May 1, 2016 at 5:44 am

April 26, 2016

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TUESDAY; 6:00PM

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

SHOULDER COMPLEX (55 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

PULL UPS – 1 set of 10

CHIN UPS – 1 set of 10

KETTLEBELL SNATCH (24 kg)
30 reps

HILL SPRINTS
60 Meter x 4 reps – easy tempo 2′ recovery

NOTE
AM Body Weight 175 lbs

April 24, 2016

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SATURDAY; 1:30 PM

WARMUP: 400 meters x 2; 100 easy, 200 uphill, 100 downhill.

HILL SPRINT (60 meters – 2′ recovery)
6 reps 9.8″, 9.4″, 9.4″, 9.3″, 9.4” 9.3″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps
225 lbs x 6 reps x 4 sets
225 lbs x 10 reps x 1 set
(10 double leg jumps and 30 single leg jumps between each set)

NOTE:
AM Body Weight 176 lbs

Written by SJ

April 24, 2016 at 5:48 am

April 21, 2016

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THURSDAY; 6:00PM

SHOULDER COMPLEX ( 55 lb bar; 3 sets x 5 reps; no recovery)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press

INCLINE BENCH PRESS
40 lb dumb bells – 3 sets of 15 reps

HIP THRUST
135 lbs x 10 reps x 1 set
185 lbs x 10 reps x 3 sets

HILL SPRINTS
60 Meter x 4 reps – easy tempo 2′ recovery

NOTE
AM Body Weight 176 lbs

Written by SJ

April 21, 2016 at 5:18 pm

April 19, 2016

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TUESDAY; 6:00PM

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

HILL SPRINT (160 meters – 3′ recovery)
4 reps – 85 – 95% effort 32.5″ 28.8″ 28.7″ 27.3″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps
225 lbs x 5 reps x 5 sets
(5 rapid box jumps each set)

NOTE:
1st sprints in 3 weeks

Written by SJ

April 19, 2016 at 5:13 pm

April 16, 2016

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SATURDAY; 1:30PM

WARMUP: Jump rope x 50 reps; Squat 135 lbs x 10 reps

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

SHOULDER COMPLEX ( 50 lb bar; 3 sets x 5 reps; no recovery)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press

BENCH PRESS
40 lb dumb bells – 3 sets of 15 reps

SHRUGS
3 sets x 15 reps

NOTE 

      1. Body Weight 174 lbs
      2. AM Heart Rate 46 bpm
      3. Reduced frequency of training is due to 10 week old German Shepherd who arrived 3 weeks ago – increased daily walking, stair climbing, general activity and reduced sleep.

 

IMG_6921

Written by SJ

April 16, 2016 at 11:47 am

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