aiṓn

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4.24.9

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WORKOUT DESCRIPTION:  Thursday, 7PM;   Strength

WARMUP – 1000 Meter Row under 4 minutes, walking drills

DEADLIFT (Conventional)
1 set of 360 x 5 (personal best)
Plyometrics – 20″ box

SQUAT
225 x 4 + Plyos

BENCH PRESS
230 x 2 + Med Ball Throw x 5
235 x 2 + MBT x 5

ROW
250Meters – 48.7 secs  (100% effort)
1min recovery
1000Meters – 4min 30 secs

MID TORSO
Side Bridge – 1 min each side
Reverse Crunch – 2 sets of 12

PULLUPS
1 set of 12 body weight

 

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Written by SJ

April 24, 2009 at 11:03 am

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