aiṓn

⧞ the infinite

April 22, 2017

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SATURDAY – 1030 AM

TURKISH GET-UP (up/down each side = 1 rep)
65 lb bar x 5 singles – full recovery each rep
70 lb x 5 singles

KETTLEBELL SNATCH (36 kg)
10 singles each arm – full recovery

Written by SJ

April 22, 2017 at 6:46 pm

April 21, 2017

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FRIDAY; 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
Push Press – 135 lb x 5 reps
Ring Chin-ups  x 5 reps
Dips x 5 reps

PUSH-UP
40 reps x 1 set

Written by SJ

April 21, 2017 at 5:31 am

April 20, 2017

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THURSDAY– 4 AM

SQUAT
205 lb x 5 reps
215 x 3
230 x 2

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

HIP THRUST
300 lb x 5 reps
310 x 5
320 x 5

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

PULL-UP (+15 lb)
+15 lb x 5 reps
+25 x 3
+30 x 2

KETTLEBELL SNATCH (36 kg)
3 reps each arm x 3 sets

Written by SJ

April 20, 2017 at 7:54 am

April 19, 2017

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WEDNESDAY  4 AM

OVERHEAD PRESS
100 lb x 5 reps x 2 sets

DEADLIFT
250 lb x 5 reps x 2 sets (clean grip)
300 x 1 rep (alt grip)

HIP THRUST
300 lb x 5 reps x 2 sets

SQUAT
205 lb x 5 reps x 2 sets

PULL-UP (+15 lb)
5 reps x 2 sets

DIP (+15 lb)
5 reps x 2 sets

KETTLE BELL SNATCH (24 kg)
50 reps x 1 set (15/15/10/10)

Written by SJ

April 19, 2017 at 8:04 am

April 18, 2017

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TUESDAY  4 AM

HIP THRUST
295 lb x 5 reps x 2 sets

DEADLIFT
245 lb x 5 reps x 2 sets

SQUAT
185 lb x 5 reps x 2 sets

OVERHEAD PRESS
100 lb x 5 reps x 2 sets

PULL-UP (+15 lb)
5 reps x 2 sets

DIP (+15 lb)
5 reps x 2 sets

HANGING LEG RAISE
8 reps x 2 sets

Written by SJ

April 18, 2017 at 8:13 am

April 17, 2017

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MONDAY– 4 AM

WARM UP – Front Squat – 135 lb x 5 reps

OVERHEAD PRESS
95 lb x 5 reps x 2 sets

SQUAT
185 lb x 5 reps x 2 sets

DEADLIFT
245 lb X 5 reps x 2 sets

HIP THRUST
295 lb x 5 reps x 2 sets

PULL-UP (+15 lb)
5 reps x 2 sets

DIP (+15 lb)
5 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
3 reps x 2 sets (each arm)

Written by SJ

April 17, 2017 at 8:08 am

April 14, 2017

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FRIDAY 4 AM

WARMUP: Overhead Press – 45 lb bar x 20; 95 x 5;  good morning – 45 lb bar x 20

PUSH PRESS (3′ recovery)
135 X 2
155 X 2
165 X 1
175 X 1

FRONT SQUAT (3′ recovery)
135 x 5
185 x 2
205 x 1
135 x 5

CHIN UP
+ 25 lb x 5 reps
body weight x 8 reps

DIP
+25 lb x 4 reps
body weight x 8 reps

AB/MID TORSO
Seated 45 degree isometric holds – 4 x 4 reps with 7″ hold; 2″ rest

KETTLE BELL SNATCH (36 kg)
2 reps x 5 sets

Written by SJ

April 14, 2017 at 7:55 am