aiṓn

⧞ infinite ⧞

October 15, 2009

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WORKOUT DESCRIPTION: Thursday, 10AM; SubMax Week 1

WARMUP:
Row (easy to moderate)
2000meters @ 9min
Drills
Walk 1 mile (ankle weights)

STAIRS (approx 60meters run up at 60-70% effort)
4 x up/walk down
4-5 min recovery
4 x up/walk down

Walk 1 mile (ankle weights)

BENCH PRESS
225 x 5
235 x 3

OVERHEAD PRESS
145 x 2 (lats fatigued terminated OP)

FRONT SQUAT
185 x 5

SQUAT
225 X 1 (quads fatigued terminated squats)

DEADLIFT
245 x 5 (snatch/hook grip)
245 x 5 (clean/hook grip)

PUSHUP (against resistance band)
2 sets of 20

 

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Written by SJ

October 15, 2009 at 12:43 pm

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