aiṓn

⧞ infinitum ⧞

June 24, 2012

leave a comment »

SUMMARY: Continuing 5 day a week program. I’ve reduced Turkish Getups this week as a result of a sore shoulder. This came about following 5 consecutive days with the 70lb x 5 reps. The last rep was causing too much fatigue prior to bench pressing. I’ve introduced short sprints on incline ramp of about 7% grade. In another week, I’ll add sprint drills, plyometrics once a week, and additional short sprints. Examples of training this week:

June 24, 2012; SUNDAY AM
DYNAMIC WARMUP
60METER STAIR SPRINTS X 10 (5 < 17.5″, 3 < 18″, 2 < 18.4″), 5′ recovery
25METER RAMP SPRINTS X 6, 4′ recovery
10 x 10 reps Single Leg Pushups, Diamond hand position, Slow Negative

June 23, 2012; SATURDAY AM
Circuit
Bench Press 185 x 5r x 2s (slow negative)
Squat – 185 x 5r; 187.5 x 5r
Deadlift (clean grip) – 250 x 5r x 2s
Pullup 25lb x 5r x 2s
Kettlebell Snatch; 16kg x 50
Alfredson + 75lb x 1set
Single Leg Squat to 13″ box (holding 2 x 40lb dumb bells) 1 set of 8reps each leg.
Single Leg Deadlift – 70lb dumb bell; 1 set of 5 reps each leg
3 rounds of speed bag – 3 minutes.

Advertisements

Written by SJ

June 24, 2012 at 8:24 pm

Posted in Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: