aiṓn

⧞ infinitum ⧞

September 2, 2011

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9/2 FRIDAY; 4:00AM

ROW (160 watts)
12 x 500 meters (no recovery)
Curls, Side Raises (DB 7 sets x 15 rep)
Mobility Drills; Side lying raises (arm/leg: rotators, gluteus); Prone Y – 50 reps each

9/1 THURSDAY; 4:00AM

ROW (150 watts)
12 x 500 meters (no recovery)
Pushups – 12 sets of 10
OHP (DB 7 sets x 15 rep)

8/31 WEDNESDAY; 4:15AM

ROW (130 watts)
12 x 500 meters (no recovery)
Curls, Side Raises (DB 7 sets x 15 rep)
Shrug 4 sets (isolated trapezius) sets of 25 reps
Mobility Drills; Side lying raises (arm/leg: rotators, gluteus); Prone Y – 50 reps each

8/30 TUESDAY

6PM

ROW (180-200 watts) / SPEEDBAG
12 x 250 meters (no rest)
3′ speed bag

4:15AM

WARMUP – Mobility Drills; Side lying raises (arm/leg: rotators, gluteus); Prone Y – 50 reps each

ROW (150 watts)
12 x 500 meters (no recovery)
Pushups – 12 sets of 10
OHP (DB 7 sets x 15 rep)
Shrug 7 sets (isolated trapezius)
Plank – 2 minutes

8/29 MONDAY; 4AM

WARMUP – Mobility Drills; Side lying raises (arm/leg: rotators, gluteus); Prone Y – 50 reps each

ROW (135 watts)
10 x 500 meters (no recovery)
Shrug (DB – isolated trapezius)
Plank – 2 minutes

8/28 SUNDAY; 9AM

WARMUP: Mobility Drills

ROW (180-200 watts) / SPEEDBAG
15 x 250 meters (no rest)
3′ speed bag

1 Mile Walk

STAIRS (60 METERS)
8 x 20 seconds
3 sets of 20 pushups; 5 sets of 15
3 sets of 12 – Alternate leg raises each rep

1 Mile Walk

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Written by SJ

August 28, 2011 at 5:17 pm

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