aiṓn

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April 15, 2015

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WEDNESDAY, 5:30PM

WARMUP:  Jump Rope; Supine Leg Whip – 2 sets of 20; KB Goblet Squat x 10; Hip Thrust – 235 x 5

DEADLIFT
245 x 5 reps x 2 sets

SQUATS
135 x 5 reps x 2 sets

OVERHEAD PRESS
95 x 5 reps x 2 sets

BENCH PRESS
135 x 10 reps
225 x 4 reps
185 x 5 reps

KETTLEBELL SNATCH (24KG)
50 reps (25/25)

PULL UP
+25 x 5 reps

CHIN UP
+25 X 5 reps

ALFREDSON HEEL DROP
+25 X 15 reps each leg

AB WHEEL
20 reps

Note:

  • AM resting HR – 47
  • decreased rest between exercises and sets
  • DOMS in quads/hamstrings
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Written by SJ

April 16, 2015 at 3:30 am

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