aiṓn

⧞ infinite ⧞

April 23, 2015

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THURSDAY; 5PM

WARMUP: Supine Leg Whip – 10 each leg;  Turkish Getup x 5 each side with 24kg KB

OVERHEAD PRESS
120 x 5 reps x 2 sets

SQUAT
135 x 10 reps
185 x 5 reps x 2 sets (tempo 4/1/1)

DEADLIFT
270 x 5 reps x 2 sets (clean grip)

HIP THRUST
270 x 10 reps x 2 sets

BENCH PRESS
135 x 10 reps
185 x 5 reps x 2 sets (tempo 4/1/1)

PULL UP
+25 x 5 reps x 2 sets

CHIN UP
+25 X 5 reps

ALFREDSON HEEL DROP
+25lbs – 15 reps each leg

AB WHEEL
20 reps

Note:
60 – 90 seconds recovery between sets

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