aiṓn

⧞ infinitum ⧞

January 4, 2015

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SUNDAY– 11AM

WARMUP:  Jump Rope, Goblet Squat, 50meter jog x 2

SQUAT / HILL SPRINT / LUNGE TIRE DRAG + 25LBS
135lb x 10reps / 50meter sprint – 60%
225 x 5 / 60m – 70%
245 x 2 / 60m – 75%
245 x 2 / 60m – 85%
245 x 2 / 40m tire drag
245 x 2 / 40m tire drag
245 x 2 / 40m tire drag

BENCH PRESS / PLYOMETRIC PUSHUP
135lb x 10reps / 2
245 x 1  / 2
230 x 1 / 2

OVERHEAD PRESS
135LB X 3reps x 2 sets

SINGLE ARM ROW (24KG)
3 sets of 6reps

ALFREDSON HEEL DROP
2 sets of 10 body weight

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Written by SJ

January 4, 2015 at 10:57 am

Posted in Uncategorized

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