aiṓn

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1/23/08

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Kuniyoshi's Heros of the Suikoden

WORKOUT DESCRIPTION – Wednesday, 8:00AM; Deadlifts, Plyometrics, Squats.

MOBILITY 1/4 mile jog;  25 Jumping Jacks; Leg Swings; 45lb bar combination = 20 reps each: GoodMorning, Overhead Press; Lunge; Overhead Squat;  135lb bar – Romanian Deadlift with shrug/calf raise x 10

DEADLIFT & PLYOMETRIC (5 min rest each set)
315 x 2 + 18″ plyos + 1 x 30″ box
225 x 8 + 18″  plyos + 1 x 30″ box
225 x 8 + 18″ plyos + 2 x 30″ box
135 x 25 + 18″ plyos + 2 x 30″ box

SQUAT
135 x 5 (12″ Box)
185 x 5
225 x 4

HANGING PIKES
8

 

WORKOUT DESCRIPTION – Tuesday, 9:00AM; Bench Press.

MOBILITY   1/4 mile jog; 25 Jumping Jacks;  Leg Swings – each leg 15 to side & 15 forward; 45lb bar combination – GoodMorning x 20, Lunge x 20;  Overhead Press x 20; Overhead Squat x 20.

BENCH PRESS (5 min rest & roller each set)
225 x 2  + 5 x 20lb ball slams
230 x 3  + ball slams
245 x 2  + ball slams
135 x 5  + 50lb chain + ball slams
135 x 5 + 50lb chain + ball slams

WINDMILL
45lb bar x 5 each side

DEADLIFT
135 X 10

 

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Written by SJ

January 23, 2008 at 4:21 pm

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