aiṓn

⧞ infinitum ⧞

January 13, 2015

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TUESDAY; 5:30PM  40 degrees, rain

WARMUP:  Jump Rope; 60 meter hill run @ 50% effort x 4

HILL SPRINT – 85-90% effort
60Meters x 4

HIP THRUST (between hill sprints)
320lbs x 5 x 4sets

SQUAT
135lb x 10 reps
235lb x 5 reps
pistol squat x 4; goblet squat x 5 (24kg)
235 x 5 reps

ALFREDSON HEEL DROPS (10 sec each rep)
15 reps x 2 sets each leg with 35lbs

HANGING LEG RAISE
2 sets of 4 reps
(7 second hold each rep / 2 sec recovery)

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Written by SJ

January 13, 2015 at 6:24 pm

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