aiṓn

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October 18, 2014

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SATURDAY 12pm

WARMUP: Hip Thrust – 1 sets of 5 reps – 305lbs

DEADLIFT / VERTICAL JUMP
305 X 5
23.75″ / 24″
305 X 5
23″ / 23.75″ / 24″

OVERHEAD PRESS / PLYOMETRIC PUSH-UPS
135 x 5
5 push-up
165 x 1
5 push-up

PULLUP – 4 Variations – 2 sets
5 reps – overhand
5 reps – chin-ups
5 reps – side to side
5 reps – close grip – alternate shoulder

ROW – barbell – single arm
90lb x 5reps x 3 sets

KB SNATCH – 24Kg (53lb)
100 reps non stop
(25/25/15/15/10/10)

JUMP ROPE
25 reps x 10 sets

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Written by SJ

October 18, 2014 at 10:34 am

Posted in Uncategorized

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