aiṓn

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5.8.08

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WORKOUT DESCRIPTION – Thursday, 8:00AM; GENERAL CONDITIONING.

MOBILITY Cat/Camel; 1/4 mile walk; Jumping Jacks x 20; 45lb bar combination RDL, OHP, OHS, LUNGE (all directions), Single leg Squats all directions Good Morning; Cable: face pulls, squat rows.

WEIGHTED DIP
53LB kb x 5

COMBINATION – 7 Rounds of Each (2min rest each round)
Deadlift 135 x 3 (snatch grip, speed)
Dips (Body Weight) x 5 (speed)
12lb Ball Throws (Supine on Swiss Ball) x 10
Arm Drills (30secs at 50% x 3, 20 secs @ 80% x 2, 10 secs @100% x 2)

CABLE PRESS (Standing – Alternate leg forward)
4 sets of 10

HANGING WIPERS & SIDE BRIDGE (2 Rounds, No rest)
HW x 5 each side
SB x 1 min each side

1/4 mile fast walk

 

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Written by SJ

May 8, 2008 at 11:33 am

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