aiṓn

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April 16, 2015

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THURSDAY, 5:30PM

WARMUP: Jump Rope; Barbell – 95lbs – 5 reps each: RDL / OHP / Good Morning / Overhead Squat

MACH HAMSTRING REHAB WORKOUT
Sprint: 10 sets x 4 reps x 25 meters; 90 sec recovery (1000 meters)

OVERHEAD PRESS
115 x 5 reps x 2 sets

BENCH PRESS
135 x 10 reps
205 x 5 reps x 2 sets

HIP THRUST
260 x 10 reps x 2 sets

DEADLIFT
260 x 5 reps x 2 sets

SQUATS
135 x 5 reps
155 x 10 reps

KETTLEBELL SNATCH (36KG)
10 reps 5/5

PULL UP
+25 x 5 reps

CHIN UP
+25 X 5 reps

AB WHEEL
20 reps

Note:
AM resting HR: 48bpm
1-2 minute recovery between sets
left hamstring improved

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Written by SJ

April 16, 2015 at 3:38 pm

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