aiṓn

⧞ infinite ⧞

May 7, 2016

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SATURDAY; 1:00 PM

WARMUP: 400 meters; 100 easy, 200 uphill, 100 downhill; 60 meter hill sprint 10.8″, 10.2″

HILL SPRINT (60 meters)
5 reps with 3’recovery 9.21″, 9.21″, 9.08″, 8.95″, 8.84″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps
245 lbs x 5 reps x 4 sets
(30 single leg jumps between each set)

SHOULDER COMPLEX (45 lb bar; 3 sets x 5 reps; 2′ rest)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press

BENT ROW (3′ recovery)
135 lbs x 5 reps x 3 sets

NOTE:
AM Body Weight 176 lbs

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