aiṓn

⧞ infinitum ⧞

December 22, 2011

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12/22 THURSDAY

6PM

CIRCUIT x 4
ROW – 500 meters @ 200watts
PUSHUP x 20
SPEEDBAG – 3′
DEADLIFT – 200lbs x 5
RUN – 25 meters x 2 (60%)
JUMP ROPE  – 1 minute

12/20 TUESDAY

6PM

CIRCUIT x 5
ROW – 500 meters @ 190watts
PUSHUP+ x 25
SPEEDBAG – 3′
PLANK  – 2′
V-UP x 10

12/18 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
2 reps – sprint
RAMP (50Meters)
5 reps (60%)
PUSHUPS – 5 sets – 25 reps (125)
SPEEDBAG – 3′
PLYOMETRICS (15″ Box) x 10 reps

12/15 THURSDAY

6PM

CIRCUIT x 4
ROW – 500 meters @ 210watts
BENCH PRESS – 135 x 12
SPEEDBAG – 3′
JUMP ROPE  – 3minutes
RUN – 25 meters x 2 (60%)
PUSHUP x 20

12/14 WEDNESDAY

CHIROPRACTIC  / ART – QLs, PSOAS, NECK, LEFT ELBOW

12/13 TUESDAY

6PM

CIRCUIT x 4
ROW – 500 meters @ 210watts
BENCH PRESS – 135 x 8
SPEEDBAG – 3′
DEAD LIFT – 180 x 5
RUN – 25 meters x 2 (60%)
PUSHUP x 20
PLANK – 2mins (1 min side plank)

12/11 SUNDAY

9AM

CIRCUIT x 3
ROW  500 meters @ 150 watts
PUSHUP x 20
SPEEDBAG – 3′
DEAD LIFT – 180 x 5
RUN – 25 meters x 2 (60%)
PLANK – 2mins (1 min side plank)

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