aiṓn

⧞ infinitum ⧞

6.6.08 – Friday

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WORKOUT DESCRIPTION:  Friday, 8:00AM; Press, Plyos, Technique

MOBILITY:  Cat/Camel; Curlups; Bird-dogs; 1/4 mile walk; 25 Jumping Jacks; 45lb bar combination: Single Leg Good Morning; Overhead Press; Overhead Squat; Lunges.  Body Weight Side Lunges

BENCH PRESS, PLYOMETRICS, TECHNIQUE DRILLS (5min rest each set)

205lb x 5
Overhead Med Ball Slam – 15lb ball x 10
Med Ball Throws (supine on large ball) 15lb ball x 10
Resisted Starts onto 12″ Box x 10
Resisted Mountain Climbers x 20
Arm Drills – 40 secs @ 50%

225lb x 3
Overhead Med Ball Slam – 15lb ball x 10
Med Ball Throws (supine on large ball) 15lb ball x 10
Resisted Starts onto 12″ Box x 10
Resisted Mountain Climbers x 20
Arm Drills – 20 secs @ 80%

225lb x 3
Overhead Med Ball Slam – 15lb ball x 10
Med Ball Throws (supine on large ball) 15lb ball x 10
Resisted Starts onto 12″ Box x 10
Resisted Mountain Climbers x 20
Arm Drills – 10 secs @ 100%

15 DIPS
10 Torso Raises
10 Chinups
1/4 mile walk

 

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Written by SJ

June 6, 2008 at 11:38 am

Posted in Uncategorized

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