aiṓn

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6.5.08 – Thursday

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WORKOUT DESCRIPTION: Thursday, 8:00AM; DEADLIFTS & SPRINTS

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

DEADLIFT & SPRINTS (5 min recovery each set)
SUMO
315lb x 3
30 meter sprint (with 20meter run in) – 3.73 secs
315lb x 3
30 meter sprint – 3.79 secs
315lb x 3
30 meter sprint – 3.65 secs

WEIGHTED PULL-UP
53lb kettlebell x 6

SPINE
Hanging Wipers (10lb ball between ankles) – 3 each side
Rollouts – from standing position with 5″ wheel x 4
Side Bridge – (holding/rowing/pressing 25lb DB) – 1 min each side

CABLE
Seated Row x 20 (50lbs)
Face Pull x 20 (50lbs)
Squat Row x 20 (50lbs)

 

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Written by SJ

June 5, 2008 at 11:25 am

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