aiṓn

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July 26, 2007 – Strength

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Zen 
WORKOUT DESCRIPTION
Thursday, 4:00AM; Deadlifts – +95% of 1RM & plyometrics; flexibility

WARMUP:   Jumping Jacks x 25; Roller; Turkish Getup – 1x35lb; 1x45lb; 1x65lb; Overhead Squat/Lunge/Goodmorning – 45lb bar x 5

DEADLIFT & PLYOMETRICS (5 min rest each set)
Sumo
310 x 2
Plyos – 16″ Box
310 x 2
Plyos – 20″ Box
310 x 2
Plyos – 20″ Box
Conventional – Standing on 5″ Platform
225 x 4
Plyos – 16″ Box
155 x 6 (fast)
Plyos – 16″ Box

BENCH PRESS (5 min rest each set)
225 x 4
235 x 1
240 x 1
230 x 2

REVERSE DIPS
30 – body weight

STATIC STRETCHES
Low back, piriformis, hip flexors

 

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Written by SJ

July 26, 2007 at 6:17 am

Posted in Strength

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