aiṓn

⧞ infinitum ⧞

8.31.9

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WORKOUT DESCRIPTION: Sunday; 1100AM; Week 9 of run base training. Strength workout.

ROW
2k – easy @ 10 minutes

SQUAT
135 x 8
225 x 5

CALF RAISES (225LBS – static in mid range plantar flexion, holding 15 seconds, resting 30-45 seconds)
5 SETS

BENCH PRESS
225 x 3
225 x 3
225 x 3

TURKISH GETUP 75lb barbell (1 rep – each side up and down)
5 reps with 2 min rest between

MID TORSO/ABDOMINALS
AB Wheel – 15
Reverse Crunch – 40

PULLUP
2 sets of 10

CHINUP

3 sets of 5

 

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Written by SJ

August 31, 2009 at 11:05 am

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