aiṓn

⧞ infinite ⧞

June 6, 2012

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SUMMARY – The 4-5 day consecutive training plan I’ve been following for the past 40 days is working out well so I’ll continue. Still adding weight each week. This plan requires careful attention to diet to ensure I’m eating enough.

WEDNESDAY PM

Turkish Getup – 70lb DB x 5 reps each side
Circuit
Bench Press 192.5 x 5r; 195 x 5r
Squat – 172.5 x 5r x 2s
Deadlift (clean grip) – 235 x 5r x 2s
Pullup 17.5lb x 5r x 2s
Alfredson + 75lb x 1set
Single Leg Squat to box (20deg slant board); 80lbs x 8 each side
Kettlebell Snatch; 24kg x 20; 16kg x 50

TUESDAY PM

Turkish Getup – 65lb DB x 5 reps each side
Circuit
Bench Press 192.5 x 5r x 2s
Squat – 170 x 5r; 172.5 x 5r
Deadlift (clean grip) – 230 x 5r x 2s
Pullup 17.5lb x 5r x 2s
Kettlebell Swing; 16kg x 60

MONDAY PM

Turkish Getup – 65lb DB x 5 reps each side
Circuit
Bench Press 185 x 5r; 190 x 5r
Squat – 170 x 5r x 2 sets
Deadlift (clean grip) – 230 x 5r x 2s
Pullup 17.5lb x 5r x 2s
Alfredson + 75lb x 1set
Kettlebell Snatch; 16kg x 50

SUNDAY AM / PM

Turkish Getup – 65lb DB x 5 reps each side
Bench Press 185 x 5r
Pullup 17.5lb x 5r

DYNAMIC WARMUP
60METER STAIR SPRINTS X 6, full recovery
3 sets of 10 V-UPs
3 sets of 5 assisted 1 arm pushups
Pole vault drill – 2 sets of 8; 2 sets of oblique x 3

PM
YOGA – 1.5 HOURS

SATURDAY AM

Turkish Getup – 65lb DB x 5 reps each side
Circuit
Bench Press 185 x 5r x 2sets
Squat – 170 x 5r x 2 sets
Deadlift (clean grip) – 230 x 5r x 2s
Pullup 17.5lb x 5r x 2s
Kettlebell Swings; 16kg x 50

BATTING DRILL – 20 strokes into net
THROWS – 100

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Written by SJ

June 6, 2012 at 8:04 pm

Posted in Uncategorized

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