aiṓn

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May 14, 2015

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THURSDAY 5PM –  3 SETS – 5/3/2

WARMUP: Supine Leg Whip x 10 each leg; TGU x 2 each side – 24Kg

OVERHEAD PRESS
115 x 5 reps
125 x 3
135 x 2

SQUAT
135 x 5 reps
205 x 5 r
215 x 3 r
225 x 2 r

DEADLIFT
285 x 5 reps (clean grip)
305 x 3 r (clean grip)
320 x 2 r (hook grip)

HIP THRUST
285 x 5 reps
320 x 5 reps

BENCH PRESS
135 x 5 reps
205 x 5
225 x 3
235 x 2

PULL UP
+25 x 5 reps
+30 x 3
+35 x 2

CHIN UP
+25 X 5 reps
+30 x 3
+35 x 2

KETTLEBELL SNATCH – 36Kg
5 reps each arm
3 reps each arm
2 reps each arm

ALFREDSON HEEL DROP
+25lbs – 15 reps each leg

HANGING LEG RAISE
8 sec x 4 reps x 2 sets

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

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Written by SJ

May 14, 2015 at 5:22 pm

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