aiṓn

⧞ infinitum ⧞

April 13, 2015

leave a comment »

MONDAY: 6PM

WARMUP:  Jump Rope, Supine Leg Whip 2 sets of 10 each leg, 65LB Bar – 10 reps each:  RDL/Shrug; OHP, GM, OHS; Reverse Lunge with 25lb overhead x 2 sets of 5 each leg

MACH HAMSTRING REHAB WORKOUT
Run: 10 sets x 5 reps x 20 meters;  1-2 minute recovery (1000 meters)

OVERHEAD PRESS
135 x 3
140 x 2
145 x 1

BENCH PRESS
135 x 10 reps
185 x 5 reps X 2 sets

HIP THRUST
135 x 25 reps x 2 sets

DEADLIFT(clean grip)
225 x 5
245 x 5

TABATA WORKOUT – Body Weight Squat
4 mins: 8 rounds: 20 seconds work; 10 seconds recovery
15 squats per round – 120 total

NORDIC HAMSTRING EXERCISE
2 sets of 8 reps

PULLUP (1 minute recovery)
+ 50LBS x 3; x 2; x 1 rep

AB WHEEL (Tempo 2/1/0)
2 sets of 10 reps

AM resting heart rate: 48

Advertisements

Written by SJ

April 14, 2015 at 9:41 am

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: