aiṓn

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April 19, 2015

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SUNDAY, 11AM

WARMUP: Jump Rope; 45LB Bar: 20 reps each – RDL / OHP / GM / OHS

MACH HAMSTRING REHAB WORKOUT
Run: 10 sets x 3 reps x 30 meters; 1-2 minute recovery   (Stopped after 5 sets/15 reps due to cramping in right calf)

OVERHEAD PRESS
120 x 5 reps x 2 sets

BENCH PRESS
135 x 10 reps
185 x 2 reps

HIP THRUST
265 x 10 reps x 2 sets

DEADLIFT
265 x 5 reps x 2 sets

SQUATS
135 x 10 reps
185 x 5 reps x 2 sets

PULL UP
+25 x 5 reps
body weight x 5 reps

CHIN UP
+25 X 5 reps
body weight x 5 reps

KETTLEBELL SNATCH (24KG) 265 reps
125 reps (3 sets x 40 reps with one minute recovery; + 5 reps)
5 minute recovery
140 reps (30 seconds work 15 seconds rest – 14 sets)

ALFREDSON HEEL DROP
+25lbs – 15 reps each leg

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

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Written by SJ

April 19, 2015 at 5:10 pm

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