aiṓn

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5.16.08 – Friday

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Everlast

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

MOBILITY Cat/Camel; Bird Dogs; 1/4 mile walk; Jumping Jacks x 20; Single leg Squats all directions  Cable: face pulls, squat rows.

COMBINATION – 3 Rounds with 3 min rest each round
Bench Press 225 x 2
Supine Med Ball Throws(on Swiss Ball) – 15lb x 8
Overhead Squat – 105lb bar x 5

SPINE
Rollouts x 8 with 5″ wheel(on knees;35lb sand bag across back; 4 count hold at full extension)
1 Round Side Bridge – 1 min each side (with added resistance – 12lb ball on hip)
Repeat rollouts

SPRINT STARTS
4 X 3 point starts – focus on precise first 3 steps (no lateral movement, relaxed)

PUSHUPS
15 at incline
15 with 35lb bag across back

1/4 mile fast walk

 

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Written by SJ

May 16, 2008 at 11:25 am

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