aiṓn

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April 21, 2015

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TUESDAY 5PM

WARMUP: Jump Rope; 95LB Bar: 10 reps each – RDL / OHP / GM; 5 x reps OHS

SQUAT
135 x 10 reps
205 x 5 r
215 x 3 r
230 x 2 r

DEADLIFT
265 x 5 reps
300 x 3 r (1 clean grip, 2 hook grip)
320 x 2 r (hook grip)

HIP THRUST
300 x 10 reps x 2 sets

OVERHEAD PRESS
120 x 5 reps
125 x 3 r
140 x 2 r

BENCH PRESS
135 x 10 reps
205 x 5 reps
215 x 3 r
230 x 2 r

PULL UP
+25 x 5 reps
+35 x 3 r
+50 x 2 r

CHIN UP
+25 X 5 reps

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 22, 2015 at 3:29 am

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