aiṓn

⧞ infinite

November 30, 2016

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WEDNESDAY; 4:00 AM

CIRCUIT x 4 sets; 1 minute recovery between exercise; 2 minutes recovery each set
Split Squat – 135 lbs x 5 reps each leg
Front Squat – 135 lbs x 5 reps
Chin up x 5 reps
Single Leg Deadlift – 24 Kg x 5 reps each leg

PUSH-UPS
25 reps

Written by SJ

November 30, 2016 at 3:34 am

Posted in Circuit, Deadlift, Pullups, Pushup, Squat

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November 27, 2016

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SUNDAY, 11 AM

WARMUP: Easy 400 meters

WEIGHTED SLED SPRINTS  (+70lb; turf)
40 meters x 4 reps with 4′ recovery

SPRINTS (90% effort on turf)
100 yards x 4 reps with 4′ recovery
Sled sprints x 40 meters x 2
100 yards x 4 reps with 4′ recovery

Written by SJ

November 28, 2016 at 5:46 am

November 24, 2016

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THURSDAY, 10AM

WARMUP: Turkish Getup – 24 kg x 3 each side

SQUAT
205 x 5 reps x 2 sets

DEAD LIFT
225 x 5 reps x 2 sets

HIP THRUST
225 x 5 reps x 2 sets

BENCH PRESS
185 lbs x 5 reps x 2 sets

CHIN UP (rings)
2 sets x 5 reps +10 lbs

Written by SJ

November 26, 2016 at 12:44 pm

November 22, 2016

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TUESDAY; 4:00 AM

CIRCUIT x 4 sets; 1 minute recovery between exercise; 2 minutes recovery each set
Split Squat – 140 lbs x 5 reps each leg
Front Squat – 140 lbs x 5 reps
Chin up – rings – 5 reps
Bent Row – single arm – 24 kg x 8 reps

Written by SJ

November 23, 2016 at 3:50 am

Posted in Circuit

Tagged with

November 20, 2016

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SUNDAY, 10 AM

WARMUP: Easy 400 meters;  Burpees – 25 reps each.

WICKET SPRINT DRILL (on track)
12 wickets – 4’6″ to 6′ 3″ apart x 8 reps

SPRINTS (95% effort on turf field)
100 yards, walk back, repeat x 8reps

Written by SJ

November 21, 2016 at 10:30 am

Posted in Sprinting

November 18, 2016

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FRIDAY, 4AM

CIRCUIT X 4 (3 mins between each circuit)
Bench Press – 200 lbs x 4 reps
Rings Chin-up x 5 reps
Dips x 5 reps
Kettle-bell Snatch – 24 Kg x 10 reps

PUSH-UPS
1 set 35 reps

Written by SJ

November 21, 2016 at 10:23 am

Posted in Uncategorized

November 15, 2016

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TUESDAY; 4:00 AM

CIRCUIT x 4 sets; 1 minute recovery between exercise; 2 minutes recovery each set
Split Squat – 135 lbs x 5 reps each leg
Front Squat – 135 lbs x 5 reps
Leg raise x 8 reps
Single Leg Deadlift – 24 Kg x 8 reps each leg
Snatch – 24 Kg x 5 reps each arm

NOTE:  Fell down stairs – left shoulder pain.

Written by SJ

November 21, 2016 at 10:20 am

Posted in Circuit