aiṓn

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October 21, 2007

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Kuniyoshi's Heros of the Suikoden

WORKOUT DESCRIPTION
Sunday 9:30AM:

MOBILITY
Jumping Jacks x 25;  115lb bar – GoodMorning x 10; Military Press x 5; Romanian Deadlift + Shrug + Calf Raise x 10; Lunge x 10; Overhead Squat x 5

DEADLIFT & PLYOMETRICS (5min rest each set)
315 x 4
25″ Plyos
315 x 3
Plyos
315 x 2
Plyos
335 x 1
Plyos
2 x 245 (5″ box) & 2 x 245 (snatch grip)
Plyos = 0 (backward jump – fell)

WEIGHTED PULLUPS
8 x +50lb Vest (VIDEO)

TURKISH GETUP (Both Sides = 1 Rep)
1 x 95lb Bar (almost easy)
25 meter Sprint
2 x 75lb Bar in 1:30min (hyper-extended left big toe)
25 meter sprint

1/4 mile run (moderate pace)

HANGING TORSO RAISES
Forward – 15
Left/Right Oblique – 8 each side

300 meter stride + 100 meter jog

ROLLER

 

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Written by SJ

October 21, 2007 at 3:44 pm

Posted in Plyometrics, Spine, Strength

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