aiṓn

⧞ infinitum ⧞

February 23, 2017

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THURSDAY – 9 AM

WARMUP- Get-up – 24 kg x 3 each side

SPLIT SQUAT
145 lbs – 5 reps x 2 sets

DEADLIFT
305 lbs – 2 reps x 2 sets (1 pronated grip 1 hook grip)

PLYOMETRICS
Depth jumps – 10 reps

RESISTED SPRINT START (jband onto small step)
2 sets of 10 reps

HIP THRUST
305 lbs – 2 sets x 5 reps
305 – 3 reps (alternate grip)

OVERHEAD PRESS
95 lbs – 5 reps
105 – 3 reps
115 – 2 reps

BENT ROW (barbell/dumbbell)

DIPS
2 sets of 5

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Written by SJ

February 24, 2017 at 5:45 am

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