aiṓn

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May 4, 2015

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MONDAY – 2 Sets of Five

WARMUP: Turkish Getup – 24kg x 5 each side

BENCH PRESS
135 x 5 reps
185 x 5 reps x 2 sets

OVERHEAD PRESS
105 x 5 reps x 2 sets

SQUAT
135 x 5 reps
205 x 5 reps x 2 sets

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

HIP THRUST
280 x 10 reps x 2 sets

PULL UP
+25 x 5 reps x 2 sets

CHIN UP
+25 x 5 reps x 2 sets

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

AB WHEEL
4 standing
6 kneeling

STADIUM STAIRS (4 min recovery)
6 reps – 12.5 – 13.5 seconds
4 reps walking

Note:
AM Resting Heart Rate: 49bpm
Sore throat

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Written by SJ

May 4, 2015 at 2:44 pm

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