aiṓn

⧞ infinitum ⧞

May 25, 2015

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MONDAY; 10:30AM –  5 x 2

WARMUP: Supine Leg Whip x 10r x 2s each leg; Goblet Squat x 5 reps – 24kg

OVERHEAD PRESS
115lb x 5reps x 2sets

SQUAT
135lb x 10 warmup
215 x 5reps x 2sets

BENCH PRESS
135lb x 10 warmup
205 x 5reps x 2sets

PULL UP
+25lbx x 5reps x 2sets

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

HIP THRUST
280lbs x 5reps x 2sets

CHIN UP
+25lbs x 5reps x 2sets

PISTOL SQUAT
2reps x 5sets (spread out)

AB WHEEL (standing)
2reps x 5sets (spread out)

DROP JUMP (20″ to 18″ box)
2sets x 5reps

SPRINT (60 meter hill)
5 reps – tempo

SINGLE LEG DEADLIFT (24kg)
2sets x 5reps

ALFREDSON HEEL DROP
+25lbs x 15 reps each leg

NOTE:
AM resting heart rate: 49bpm
1 minute recovery between sets

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