aiṓn

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June 2, 2015

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TUESDAY; 5PM – 5 x 2

WARMUP: Supine Leg Whip x 8r x 3s each leg;  Lying Scorpion x 8r x 2s each side

OVERHEAD PRESS
115lb x 5reps x 2sets

SQUAT
135lb x 10 (5 back / 5 front)
185 x 5 reps x 2sets

BENCH PRESS
135lb x 5 warmup
195 x 5reps x 2sets

PULL UP
+25lbx x 5reps x 2sets

DEADLIFT(clean grip)
300lbs x 5reps x 2sets

HIP THRUST
300lbs x 5reps x 2sets

CHIN UP
+25lbs x 5reps x 2sets

AB WHEEL (standing)
2sets x 5reps

KETTLEBELL SNATCH (24kg)
100 reps @ 6 minutes

ALFREDSON HEEL DROP
+35lbs x 15 reps left leg
body weight x 15 reps x 2 sets right leg

NOTE:
Rehab for right calf pull – reduced squat weight and alfredson protocol
1 minute recovery between sets

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Written by SJ

June 2, 2015 at 5:34 pm

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