aiṓn

⧞ infinite ⧞

May 30, 2011

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MONDAY – 1PM

WARMUP:  Mobility Drills, Row – 2K – easy tempo

BENCH PRESS
135 x 10
215 x 5
215 x 5

OVERHEAD PRESS
115 x 5
115 x 5

BULGARIAN SPLIT SQUAT
5 each leg

BORSOV JUMP
10 each leg

GOBLET SQUAT (24kg)
5 sets – 10

KB SNATCH (24kg)
5 sets – 10

AB/TORSO – (700 reps + planks)
Bird Dog – 5 sets 20 (100)
Med Ball Throws (Supine) 5 sets 20 (100)
Hanging Leg Raise – 10 sets 5 (50)
V-UP – 10 sets 10 (100)
Alternating Leg Raise 5 sets 20 (100)
Straight Leg Raise Ups (supine) 5 sets 15 (75)
Toe Touches (supine) 5 sets 15 (75)
Alternating Superman (prone) 5 sets 20 (100)
Plank – 5 x 1min (3′ – arms extended)
Side Plank – 5 x 30sec each side (arm extended)

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Written by SJ

May 30, 2011 at 3:45 pm

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