aiṓn

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August 18, 2007 – Strength

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 WORKOUT DESCRIPTION
Saturday 8:00AM; Deadlifts & Plyometrics- emphasis on strength, grip strength, and getting off the ground with speed.

MOBILITY:   Jumping Jacks x 25; Roller;  Leg Swings;  Low back stretch; Broomstick rotations; 45lb bar:  GoodMorning with calf raise at top x 20; Overhead Press x 20; RDL with shrug x 20;  Overhead Squat x 15

DEADLIFT & PLYOMETRICS (5 min rest each set)
Sumo
5 sets of 305 x 2 with 5 sets of Plyos – 16″ box
Conventional
245 x 4 Thick Handle Attachment  dbl pronated grip – standing on 5″ box
245 x 4 (Regular Bar – dbl pronated grip on 5″ box)

BENCH PRESS (3 min rest each set)
230 x 2
240 x 1
250 x 1
250 x 0 (miss)
235 x 2
155 + 13lb chain x 10

PULLUPS
Body Weight + 65lbs x 2
BW + 65lbdb x 2
BW x 15

 

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Written by SJ

August 18, 2007 at 10:07 am

Posted in Strength

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