aiṓn

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January 30, 2013

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Trained 2-3 days per week in January. Gained 5-10lbs – usual winter weight possibly due to reduced light, colder temperatures, increased appetite. Some loss of speed on stairs; increased strength. Increased weight of KB from 28kg to 32kg this week.

January 30, 2013

Warmup: Hip Thrust  –  310lbs x 10 x 2sets

Deadlift: 305 x 5reps (various grips: pronated, alternated, hook)
20 meter sprint (75%) x 2
Box jump 16″ (each direction)
305 x 5reps (hook grip)
20 meter sprint (85%) x 2
Box jump 16″ x 4

Squat: 135 x 10;
190 x 5; Depth jump x 4 16″
205 x 5; Depth jump x 4 16″

Alfredson Protocol Heel Drops – 80lb x 15 reps (10 sec drop each rep each leg).

KB – 32kg
30 swings
40 snatches (2 sets of 20 each arm)

 

January 27, 2013
Dynamic Warmup;  25 burpees, mountain climbers, jumping jacks, squats, lunges, sprint drills

Circuit – 10 Rounds
60 meter stair sprints < 16 secs x 10 reps
KB 32kg – 10 Swings 10 Snatches (5/5) (100 swings/100 snatches)
Single leg pushup x 10 x 10 sets

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Written by SJ

January 30, 2013 at 8:41 pm

Posted in Uncategorized

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