aiṓn

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6.2.08 – Monday

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hastings

WORKOUT DESCRIPTION: Monday, 9:00AM; DEADLIFTS & SPRINTS

MOBILITY: Cat/Camel, 1/4 mile walk, Jumping Jacks x 25; Combination with 45lb bar: Lunges, Good Morning; Overhead Squats and Press

DEADLIFT & SPRINTS (5 min recovery each set)
Conventional
305lb x 3
25 meter sprint – 3.24 secs
305lb x 3
25 meter sprint – 3.02 secs
300lb x 3
25 meter sprint – 2.95 secs

WEIGHTED PULL-UP
53lb kettlebell x 5
25 meter sprint – 3.09 secs

SPINE (3 rounds – no rest)
Round 1
Hanging Wipers (5lb ball between ankles) – 5 each side
Rollouts – from standing position with 5″ wheel x 4
Side Bridge – (holding 20lb DB) – 1 min each side

Round 2
Hanging Wipers (8lb ball) – 4 each side
Rollouts (from knees) x 4
Side Bridge (20lb dumb bell) – 1 min each side

Round 3
Hanging Torso Raise (8lb ball between knees) x 8


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Written by SJ

June 2, 2008 at 12:16 pm

Posted in Deadlift, Sprinting

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