aiṓn

⧞ the infinite

February 22, 2017

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WEDNESDAY – 4 AM

SQUAT
215 lbs – 5 reps x 2 sets

DEADLIFT
245 lbs – 5 reps x 2 sets

HIP THRUST
305 lbs – 2 sets x 5 reps

BENCH PRESS
185 lbs – 5 reps x 2 sets

KETTLE-BELL SNATCH (24 kg)
75 reps

PULL-UPS
10 reps

Written by SJ

February 22, 2017 at 3:50 am

February 19, 2017

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SUNDAY; 10 AM

WARMUP – Stairs – 2′ 50″; 800 meters – 3′ 28″

SPRINTS (85-90% effort; 8 minute recovery; Windy)
400 meters – 1′ 20”
200 – 34″
150 – 25″
100 – 15″
60 – 9.2″

STAIRS
6 sets – 2’35”
4′ rest
6 sets – 1’48”

PUSH-UPS
100 reps – 5′

Written by SJ

February 21, 2017 at 10:56 am

February 17, 2017

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FRIDAY – 4 AM

BENCH PRESS
135 lbs x 15 reps
185 x 5
225 x 1

FRONT SQUAT
135 lbs x 5 reps
185 x 3
205 x 2

HIP THRUST
300 lbs x 5 reps x 2 sets

DEADLIFT
225 lbs x 5 reps
275 x 3
300 x 2(hook grip)

PULL-UPS
10 reps x 1 set

Written by SJ

February 17, 2017 at 4:25 am

February 14, 2017

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TUESDAY; 4 am

BENCH PRESS
135 X 10 reps
185 x 5 reps
210 x 3 reps

CIRCUIT x 4; no recovery between exercise; 2 minutes recovery each set
Split Squat – 135 lbs x 5 reps each leg
Chin up (rings) x 5 reps
Single Leg RDL  –  24 kg x 8 reps each leg
Pistol Squat – 2 reps each leg
Kettle-Bell Press (24 kg x 5 each arm)

KETTLE-BELL SNATCH (24 kg)
60 reps

Written by SJ

February 14, 2017 at 6:57 am

February 12, 2017

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SUNDAY; 10 AM

WARMUP – Pushups – 25;  800 meters – 3′ 25″

SPRINTS (85-90% effort; 8 minute recovery)
300 meters – 55”
200 – 33″
150 – 24″
100 – 14″
60 – 8.7″

STAIRS
6 sets – 2’25”
4′ rest
6 sets – 2’05”

Written by SJ

February 13, 2017 at 3:58 am

February 11, 2017

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SATURDAY – 9 AM

BENCH PRESS
135 lbs x 8 reps (pause)
230 x 1
210 x 3

SQUAT
135 lbs x 5 reps
255 x 5
245 x 2

DEADLIFT
300 x 2(1 hook 1 clean grip)
Plyometric jumps x 50 foot contacts (10 box)

HIP THRUST
300 lbs – 2 sets x 5 reps

KETTLE BELL SNATCH (24 kg)
75 reps (20/20/10/10/10/5)

Written by SJ

February 12, 2017 at 6:40 am

February 7, 2017

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TUESDAY – 4 AM

BENCH PRESS
135 lbs x 5 reps
185 x 3
210 x 2

SQUAT
135 lbs x 5 reps
225 x 3
245 x 2

DEADLIFT
225 lbs  x 5 reps
275 x 3
300 x 2(hook grip)

HIP THRUST
300 lbs – 2 sets x 5 reps

Kettlebell Snatch (24 kg)
50 reps (20/20/10/10)

Written by SJ

February 7, 2017 at 6:20 am