aiṓn

⧞ infinite

August 24, 2016

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WEDNESDAY; 4:00 AM

BENCH PRESS (4 min rest each set)
135 x 10
225 x 1 + 5 x 8 lbs medicine ball overhead slams
215 x 2 + ball slams
210 x 3 + ball slams
185 x 5 + ball slams

OVERHEAD SQUAT (4 min rest)
95 x 5 reps x 3 sets

RING CHIN – UPS (4 min rest)
+ 25 lbs x 5 reps
+ 45 lbs x 3 reps x 2 sets

Written by SJ

August 24, 2016 at 4:07 pm

August 23, 2016

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TUESDAY; 4:00 AM

CIRCUIT x 4 sets; 10 seconds recovery between exercise; 4 minutes recovery each set
Jump Rope x 50
Overhead Press – 125 lbs x 3 reps
Split Squat – 125 lbs x 5 reps each leg
Ring Chin-up x 5 reps
Single Leg Deadlift – 53 lbs x 5 reps each leg
Front Squat – 125 lbs x 5 reps
Single Leg Push-up – 10 reps

Written by SJ

August 23, 2016 at 12:59 pm

August 22, 2016

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MONDAY: 4am

HIP THRUST
225 lbs – 2 sets of 10 reps

DEAD LIFT  / PLYOMETRICS (4′ recovery; alternate grip)
305 lbs – 1 set of 2 reps
10″ box jump – each direction x 4 each set

CIRCUIT x 2 sets; 10 seconds recovery between exercise; 4 minutes recovery each set
Overhead Press – 125 lbs x 5 reps
Split Squat – 125 lbs x 5 reps each leg
Ring Chin-up x 5 reps
Single Leg Deadlift – 50 lbs x 5 reps each leg
Front Squat – 125 lbs x 5
Single Leg Push-up – 10 reps
Jump Rope x 50

Written by SJ

August 23, 2016 at 12:56 pm

Posted in Uncategorized

August 19, 2016

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FRIDAY: 5 am; Warm-up – 400 meter walk

RUN / WALK INTERVALS (treadmill)
4 x 200 meter run at 85% effort / 200 meter recovery

CIRCUIT with 50 lb DBs (5 sets)
Split Squat –  – 5 reps each leg
Incline Bench Press –  10 reps
Front Squat –  5 reps
Single Leg Push-up – 10 reps

Written by SJ

August 23, 2016 at 12:52 pm

Posted in Uncategorized

August 17, 2016

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WEDNESDAY: 12PM

HIP THRUST
225 lbs – 2 sets of 5 reps

DEAD LIFT  / PLYOMETRICS (4′ recovery; alternate grip)
300 lbs – 8 sets of 2 reps (4 sumo / 4 conventional)
10″ box jump – each direction x 4 each set

SQUAT
225 lbs – 1 set of 10 reps

CHIN UP (Gym Ring; 4′ recovery)
+25lb – 3 sets of 5 reps

INCLINE BENCH PRESS
50 lb dumb bells – 3 sets x 12 reps

 

 

Written by SJ

August 18, 2016 at 3:08 pm

August 14, 2016

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SUNDAY, 1030AM

WARMUP: Jumping Jacks; Mountain Climbers; 30 burpees, 40 squats, 25 lunges; Sprint drills; Single Leg Bound; Wicket Drills x 6

SPRINTS – (25 meters < 3.4 sec. with 20 meter fly in)
3.32s
3.14
3.09
3.13
3.2
3.14

1 x 200 Meters – 31s

.

Written by SJ

August 15, 2016 at 4:55 am

August 12, 2016

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FRIDAY; 4:00 AM

BENCH PRESS (4 min rest each set)
135 x 10 + 5 x 8 lbs medicine ball overhead slams
210 x 4 + ball slams
210 x 4 + ball slams
225 x 1 + ball slams
230 x 1 + ball slams

OVERHEAD SQUAT (4 min rest)
95 x 5 reps x 3 sets

PULL – UPS (4 min rest)
+ 25 lbs x 5 reps x 3 sets

Written by SJ

August 12, 2016 at 2:28 am

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