aiṓn

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April 28, 2015

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TUESDAY; 5PM

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

OVERHEAD PRESS
125 x 5 reps x 2 sets

SQUAT
135 x 10 reps
195 x 5 reps x 2 sets

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

HIP THRUST
275 x 10 reps x 2 sets

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

PULL UP
+30 x 5 reps x 2 sets

CHIN UP
+30 X 5 reps

ALFREDSON HEEL DROP
+30lbs – 15 reps each leg

HANGING LEG RAISE
2 sets of 4 reps – 8 second hold

Note:
60 – seconds recovery between sets
AM Resting Heart Rate: 48bpm

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Written by SJ

April 28, 2015 at 5:52 pm

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