aiṓn

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August 9, 2007 – Strength

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Deadlift

WORKOUT DESCRIPTION
Thursday, 4:00AM; Deadlifts & Plyometrics- emphasis on strength, grip strength, and getting off the floor with speed.

MOBILITY:   Jumping Jacks x 25; Roller;  Leg Swings; Windmill x 5 – 25lb; Low back stretch; Broomstick rotations.

DEADLIFT & PLYOMETRICS (5 min rest each set)
Conventional
350 x 1
Plyos – 20″ box
350 x 1
Plyos – 20″
345 x 2
Plyos – 20″
315 x 1 Double Pronated Grip
Plyos – 18″
265 x 3 Thick Handle Attachment  dbl pronated grip – standing on 5″ box
Plyos 14″
265 x 1 Thick Handles – dbl pronated grip on 5″ box
Plyos – 14″
265 x 3 (Regular Bar – dbl pronated grip on 5″ box)
Plyos – 14″

PULLUPS
Body Weight x 15
WINDMILLS
2 set of 10 – 25lbs db
Dead Hang from pullup bar
45 seconds

STATIC STRETCHES & ROLLER
Low back, piriformis, hamstrings, hip flexors

 

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Written by SJ

August 9, 2007 at 6:22 am

Posted in Strength

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