aiṓn

⧞ infinitum ⧞

10/26/07

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WORKOUT DESCRIPTION
Friday 6PM;  Deadlift, Plyometrics, Shrugs, Pikes.

MOBILITY:   Roller; Jumping Jacks x 25;  Roller; 65lb bar – Good Morning x 20; Overhead Press x 10; RDL + Shrug + Calf Raise x 20;  Split Squat x 10 (new); Overhead Squat x 10.

DEADLIFT & PLYOMETRICS (5 min rest each set)

Conventional
325 x 3  + Plyos (25″ box – 4 directions)
325 x 3  + Plyos
325 x 3  + Plyos

Racked – shin height; snatch grip
245 x 4  + plyos
245 x 4  + plyos

SHRUG & HANGING PIKES(snatch grip; 3min rest each set)
155 x 5 + 5 pikes
155 x 5 + 5 pikes (left oblique)
155 x 5 + 5 pikes (right oblique)

SERRATUS PRESS & PUSHUPS (2min rest each set)
95lb bar x 10
95lb bar x 10
15 pushups
20 serratus pushups

 

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Written by SJ

October 26, 2007 at 7:59 pm

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