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inevitable demise

April 20, 2015

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MONDAY, 5PM

WARMUP:  Jump Rope, Turkish Getup – 24kg KB – 4 each side

OVERHEAD SQUAT
45LB Barbell x 5 reps
95lb x 5 reps
115lb x 2 reps

COMBINATION – Repeat x 4
Ring Pushup x 10 reps (feet elevated)
Overhead Squat – 95lb x 5 reps
Pullup + 45lbs x 3 reps
Pistol Squat x 2 reps
Single Leg Romanian Dead Lift – 24kg KB  x 5 each side

AB WHEEL
20 reps

Written by SJ

April 20, 2015 at 3:13 pm

April 19, 2015

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SUNDAY, 11AM

WARMUP: Jump Rope; 45LB Bar: 20 reps each – RDL / OHP / GM / OHS

MACH HAMSTRING REHAB WORKOUT
Run: 10 sets x 3 reps x 30 meters; 1-2 minute recovery   (Stopped after 5 sets/15 reps due to cramping in right calf)

OVERHEAD PRESS
120 x 5 reps x 2 sets

BENCH PRESS
135 x 10 reps
185 x 2 reps

HIP THRUST
265 x 10 reps x 2 sets

DEADLIFT
265 x 5 reps x 2 sets

SQUATS
135 x 10 reps
185 x 5 reps x 2 sets

PULL UP
+25 x 5 reps
body weight x 5 reps

CHIN UP
+25 X 5 reps
body weight x 5 reps

KETTLEBELL SNATCH (24KG) 265 reps
125 reps (3 sets x 40 reps with one minute recovery; + 5 reps)
5 minute recovery
140 reps (30 seconds work 15 seconds rest – 14 sets)

ALFREDSON HEEL DROP
+25lbs – 15 reps each leg

Note:
AM resting HR: 48bpm
1-2 minute recovery between sets

Written by SJ

April 19, 2015 at 5:10 pm

April 18, 2015

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SATURDAY, 11AM

WARMUP: Jump Rope; Supine Leg Whip – 10 reps x 2 sets each leg; Turkish Getup 24kg x 4 reps

OVERHEAD PRESS
120 x 5 reps x 2 sets

BENCH PRESS
135 x 10 reps
225 x 2 reps
185 / 165 / 155 / 135  x 10 reps

HIP THRUST
265 x 10 reps x 2 sets

DEADLIFT
265 x 5 reps x 2 sets

SQUATS
135 x 5 reps
185 x 5 reps x 2 sets

KETTLEBELL SNATCH (24KG)
50 reps

PULL UP
+25 x 5 reps
body weight x 5 reps

CHIN UP
+25 X 5 reps
body weight x 5 reps

ALFREDSON HEEL DROP
15 reps each leg

Note:
AM resting HR: 50bpm
1-2 minute recovery between sets

Written by SJ

April 19, 2015 at 7:26 am

April 16, 2015

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THURSDAY, 5:30PM

WARMUP: Jump Rope; Barbell – 95lbs – 5 reps each: RDL / OHP / Good Morning / Overhead Squat

MACH HAMSTRING REHAB WORKOUT
Sprint: 10 sets x 4 reps x 25 meters; 90 sec recovery (1000 meters)

OVERHEAD PRESS
115 x 5 reps x 2 sets

BENCH PRESS
135 x 10 reps
205 x 5 reps x 2 sets

HIP THRUST
260 x 10 reps x 2 sets

DEADLIFT
260 x 5 reps x 2 sets

SQUATS
135 x 5 reps
155 x 10 reps

KETTLEBELL SNATCH (36KG)
10 reps 5/5

PULL UP
+25 x 5 reps

CHIN UP
+25 X 5 reps

AB WHEEL
20 reps

Note:
AM resting HR: 48bpm
1-2 minute recovery between sets
left hamstring improved

Written by SJ

April 16, 2015 at 3:38 pm

April 15, 2015

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WEDNESDAY, 5:30PM

WARMUP:  Jump Rope; Supine Leg Whip – 2 sets of 20; KB Goblet Squat x 10; Hip Thrust – 235 x 5

DEADLIFT
245 x 5 reps x 2 sets

SQUATS
135 x 5 reps x 2 sets

OVERHEAD PRESS
95 x 5 reps x 2 sets

BENCH PRESS
135 x 10 reps
225 x 4 reps
185 x 5 reps

KETTLEBELL SNATCH (24KG)
50 reps (25/25)

PULL UP
+25 x 5 reps

CHIN UP
+25 X 5 reps

ALFREDSON HEEL DROP
+25 X 15 reps each leg

AB WHEEL
20 reps

Note:

  • AM resting HR – 47
  • decreased rest between exercises and sets
  • DOMS in quads/hamstrings

Written by SJ

April 16, 2015 at 3:30 am

April 13, 2015

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MONDAY: 6PM

WARMUP:  Jump Rope, Supine Leg Whip 2 sets of 10 each leg, 65LB Bar – 10 reps each:  RDL/Shrug; OHP, GM, OHS; Reverse Lunge with 25lb overhead x 2 sets of 5 each leg

MACH HAMSTRING REHAB WORKOUT
Run: 10 sets x 5 reps x 20 meters;  1-2 minute recovery (1000 meters)

OVERHEAD PRESS
135 x 3
140 x 2
145 x 1

BENCH PRESS
135 x 10 reps
185 x 5 reps X 2 sets

HIP THRUST
135 x 25 reps x 2 sets

DEADLIFT(clean grip)
225 x 5
245 x 5

TABATA WORKOUT – Body Weight Squat
4 mins: 8 rounds: 20 seconds work; 10 seconds recovery
15 squats per round – 120 total

NORDIC HAMSTRING EXERCISE
2 sets of 8 reps

PULLUP (1 minute recovery)
+ 50LBS x 3; x 2; x 1 rep

AB WHEEL (Tempo 2/1/0)
2 sets of 10 reps

AM resting heart rate: 48

Written by SJ

April 14, 2015 at 9:41 am

April 12, 2015

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SUNDAY 11:00AM

WARMUP: Jump Rope, Supine Leg Whip – 2 sets of 10 each leg; 45lb bar -20 reps each: RDL, OHP, GM, OHS; TGU – 24kb KB

MACH HAMSTRING REHAB WORKOUT
Run 10 sets x 7 reps x15 meters (1 minute recovery each set; total 1050 meters)

KETTLEBELL SNATCH (24Kg)
10 minutes – 15 secs snatch 15 secs rest –  (120 total)
5 minute rest
10 minutes – 15 secs snatch 15 secs rest – (120 total)

Written by SJ

April 12, 2015 at 9:34 am

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