aiṓn

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Seien (Blue Smoke)

WORKOUT DESCRIPTION – Friday, 10AM; Bench Press & Sprint Starts.

MOBILITY   1/4 mile quick tempo to Body Tribe Fitness; 25 Jumping Jacks; 105lb bar – GoodMorning x 20, Overhead Press x 10, Romanian Deadlift with shrug/calf raise x 20,  Overhead Squat x 10; Lunge x 10

BENCH PRESS & SPRINT STARTS & DIPS (4 min rest each set)
225 x 4
10 Starts onto 10″ box (resistance cord on ankles)
25 mountain climbers (resisted)

250 x 1
5 Starts onto 10″ box (resistance cord on ankles – attached to rack)
25 mountain climbers (resisted)

265 x 1
5 Starts onto 10″ box (resistance cord)
25 mountain climbers (resisted)

135 x 5 (+ 50lbs of chain)
10 front dips
5 starts (on box – unresisted)
25 mountain climbers

135 x 5 (+ 50lbs of chain) WIDE GRIP
10 front dips
5 starts (on box – unresisted)
25 mountain climbers

135 x 5 (+ 50lbs of chain) NARROW GRIP
10 front dips
5 starts (on box – unresisted)
25 mountain climbers

 

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Written by SJ

December 28, 2007 at 4:59 pm

Posted in Bench Press, Sprinting

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