aiṓn

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9.14.9

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WORKOUT DESCRIPTION: Sunday; 9:30AM; Conditioning – Week 11

WARMUP: 1 mile walk; 20 minutes dynamic mobility drills

RUN
5 Kilometers – @ 27min

1 mile walk

SNATCH
5 x 95
5 x 135

CLEAN & JERK
3 sets of 2 x 135 (jerk every other rep)

OVERHEAD SQUAT
95 x 5

FRONT SQUAT
135 x 5

BENCH PRESS
225 x 4
225 x 4

TURKISH GETUP
95lb bar x 1/2 (left side up/down)

MIDTORSO/ABS
5 x 20 reverse crunch
10 reps ab wheel
1 min plank

 

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Written by SJ

September 14, 2009 at 10:32 am

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