aiṓn

⧞ infinite ⧞

May 18, 2015

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MONDAY; 5PM – 6 SINGLE REPS

WARMUP:  Supine Leg Whip x 10 each leg; Turkish Get Up x 2 each side – 24Kg

DEADLIFT
1 rep – 275 / 295 / 300 / 305 /310 (clean grip) / 320 (hook grip)

HIP THRUST
1 rep – 275 / 295 / 300 / 305 / 310 / 320

SQUAT
5 reps – 135
1 rep – 185 / 205 / 215 / 225 / 235 / 245

OVERHEAD PRESS
1 rep – 95 / 115 / 125 / 130 / 145 / 150

BENCH PRESS
5 reps – 135
1 rep – 185 / 205 / 215 / 230 / 235 / 245

PULLUP/CHINUP
1 rep -25 / 25; 35 / 35; 45 / 45; 55 / 55; 65 / 65; 70 / 70

ALFREDSON HEEL DROP
+25lbs x 15 reps each leg

KETTLEBELL SNATCH – 24Kg
75 reps

NOTE
1 minute recovery each set

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Written by SJ

May 18, 2015 at 5:31 pm

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