aiṓn

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October 14, 2007 – GC

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WORKOUT
Sunday 10:00AM

MOBILITY:
Jumping Jacks x 25; Jump Rope 1 minute;
45lb bar
20 reps – Good Morning; 20 reps – StiffLegDL + Shrug + Calf Raise;  20 reps Lunge;
20reps – Overhead Squat

GOOD MORNING(2 min rest each set)
95 x 10
115 x 5
115 x 5
115 x 5

RUN – 1/4 mile (flat sole shoes)

DEPTH LANDINGS (heels off the ground, land on balls of feet, remain still on landing)
5 sets of 5 from 30+”
5 sets of 5 from 40+”

INVERTED TORSO RAISE
3 sets of 8 (forward)
4 sets of 4 (left oblique
4 sets of 4 (right oblique)

BURPEES (Pushup at bottom, clap at top)
60 in 4min 30secs

RUN – 1/4 mile (immediately after burpees)

 

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Written by SJ

October 14, 2007 at 11:47 am

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