aiṓn

⧞ infinite ⧞

March 19, 2011

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WARMUP: Mobility Drills;  45lb bar ~ 15 reps each: RDL, SHRUG, CALF RAISE, OHP, GM, OHS

CYCLING ~ ROLLERS
5′ warmup ~ small gear – 110rpm
15′ medium gear – 100rpm

BENCH PRESS
135 x 8
150 x 5
175 x 5
200 x 10

PULLUP
1 x 53lb
1 x 60lb
1 x 70lb
1 x 70lb
1 x 60lb
2 x 50lb
8 x 25lb

J BAND – resistance cord on ankle
Adduction, Abduction, High Knee, Pawback

INCLINE BENCH PRESS
4 sets ~ 5 x 145

AB WHEEL (w/resistance band)
2 sets of 10

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Written by SJ

March 19, 2011 at 3:33 pm

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