aiṓn

⧞ the infinite

March 28, 2017

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TUESDAY; 4 am

CIRCUIT x 3 (4 minutes recovery each set)
Split Squat – 145 lb x 5 reps each leg
Front Squat -145 lb x 5 reps
Single Leg RDL – 24 kg x 5 reps each leg
Pull-ups x 8 reps
Dips x 8 reps
Inverted Torso Raise x 5 reps

Written by SJ

March 28, 2017 at 5:28 am

March 27, 2017

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MONDAY 4 am

OVERHEAD PRESS
95 lb x 5 reps
115 x 4
125 x 3
130 x 2 x 2

KETTLE BELL SNATCH (24 kg)
20 reps x 5 sets (speed)

HIP THRUST
300 lb x 5 x 2

SINGLE LEG RDL
24kg x 20 reps each leg

NOTE:
Body weight- 172

Written by SJ

March 27, 2017 at 5:47 am

March 26,2017

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SUNDAY 10 AM

WARMUP – 400 meter easy; calisthenics; sprint drills

SPRINTS  (4′ recovery)
25m < 3.4" with 20m fly in
3.26
3.15
3.14
3.20
3.41
3.26
3.27
3.06

200 meters 31.27

Written by SJ

March 26, 2017 at 1:04 pm

March 24, 2017

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FRIDAY – 4 AM

FRONT SQUAT
185 lb x 5 reps
195 x 3
200 x 2

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

HIP THRUST
300 lb x 5 reps x 2 sets

BENCH PRESS
185 lb x 5 reps
195 x 3
215 x 2

KETTLEBELL SNATCH (24 kg)
100 reps (20/20; 10/10; 10/5; 5/5; 5/5; 5)

Written by SJ

March 24, 2017 at 5:28 am

March 22, 2017

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WEDNESDAY

20 REPS
Overhead Press – 45 lb bar
Split Squat- 95 lb – each leg
Front Squat- 95 lb
Dips
Ab wheel

NOTE
AM Weight 173.5 lb

Written by SJ

March 22, 2017 at 6:01 am

March 21, 2017

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TUESDAY; 4 am

CIRCUIT x 3 (4 minutes recovery each set)
Split Squat – 135 lb x 5 reps each leg
Front Squat -135 lb x 5 reps
Single Leg RDL – 36 kg x 5 reps each leg
Pull-ups + 25 lb x 5 reps
Dips + 25 lb x 5 reps
Pistol Squat- 2 reps each leg
Inverted Torso Raise x 5 reps

Written by SJ

March 21, 2017 at 6:00 am

March 20, 2017

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MONDAY – 4 AM

WARMUP – get up x 3 each side – 24 kg; OHP – 90 lb x 5 reps x 2 sets

SQUAT
230 lb – 5 reps x 2 sets

DEADLIFT
245 lb – 5 reps x 2 sets

HIP THRUST
245 lb – 5 reps x 2 sets

BENCH PRESS
225 lb x 1
215 – 5 singles

PULL-UPS (+25 lb)
5 reps x 2 sets

DIPS (+25 lb)
5 reps x 2 sets