aiṓn

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April 1 & 5, 2018

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APRIL 1, 2018

SUNDAY 9 AM

CYCLING (Trainer)
10 min warm up, 5 x 1 min at 80% max with 1 min recovery

SQUAT
225 lb x 10 reps

BENCH PRESS
215 lb x 1
185 x 7

DEAD LIFT (hook grip)
320 lb x 2 reps x 3 sets

BRIDGE
320 lb x 10 reps

KETTLE BELL SNATCH (24 KG)
10/10/10/10/5/5

 

 

APRIL 5, 2018

THURSDAY 4 AM

TURKISH GETUP – 53 LB KB x 2 reps each side

SQUAT
225 lb x 5 reps X 2 sets

BENCH PRESS
205 lb x 2
185 x 5

DEAD LIFT (hook grip)
300 lb x 3 reps x 2 sets

BRIDGE
300 lb x 5 reps x 2 sets

PULL UP (+10 lbs)
5 reps x 2 sets

AB WHEEL
10 reps x 1 set

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Written by SJ

April 5, 2018 at 2:47 pm

March 27, 2018

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TUESDAY 4 AM

SQUAT
225 lb x 5 reps x 2 sets

BENCH PRESS
185 lb x 4 reps x 2 sets

DEAD LIFT
300 lb x 3 reps x 2 sets

BRIDGE
300 lb x 10 reps

PULL UPS (+5 lbs)
2 sets x 8 reps

Written by SJ

March 27, 2018 at 9:02 am

March 23, 2018

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FRIDAY: 4AM

DEAD LIFT (hook grip)
300 lb x 2 reps x 3 sets

KETTLE-BELL SNATCH (24 kg)
3 sets of 10 each arm

Written by SJ

March 23, 2018 at 9:41 am

March 22, 2018

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THURSDAY: 4am

ROW
5 minutes x 4 reps with 3 min recovery

Written by SJ

March 23, 2018 at 9:36 am

March 20, 2018

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TUESDAY 4 AM

SQUAT
205 lb x 5 reps x 2 sets

BENCH PRESS
185 lb x 4 reps x 2 sets

DEAD LIFT
275 lb x 5 reps x 2 sets

BRIDGE
275 lb x 10 reps

PULL UPS (+5 lbs)
1 set x 7 reps
1 set x 6 reps

Written by SJ

March 20, 2018 at 3:00 pm

March 18, 2018

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SUNDAY: 9 AM

SQUAT
235 lb x 5 reps x 1 set

BENCH PRESS
185 lb x 4 reps
205 x 1
135 x 15

DEAD LIFT
305 lb x 5 reps

BRIDGE
305 lb x 10 reps

KETTLE-BELL SNATCH (24 kg)
10/10/10/10

Written by SJ

March 20, 2018 at 2:57 pm

March 16, 2018

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FRIDAY: 4 AM

WARM UP:  Turkish Get up – 26 lb x 5 both sides

SQUAT
195 lb x 5 reps x 2 set

BENCH PRESS
185 x 4 reps
185 x 3 reps

DEAD LIFT 
235 lb x 5 reps x 2 sets

BRIDGE
235 lb x 10 reps

PULL UPS
1 set x 8 reps

CHIN UPS
1 set x 7 reps

NOTE:
body weight – 176 lbs

Written by SJ

March 16, 2018 at 1:28 pm