aiṓn

⧞ infinite ⧞

Archive for the ‘1 Set of 20 Reps’ Category

May 19, 2017

leave a comment »

FRIDAY – 4 am

OVERHEAD PRESS
95 lb x 5 reps
115 x 3
125 x 2

SQUAT
230 lb x 5 reps x 2 sets

DEADLIFT (hook grip)
305 lb x 2 reps
300 x 2

HIP THRUST
305 lb x 20 reps x 1 set

KETTLE-BELL SNATCH (24 kg)
25 reps each arm x 1 set

DIP
8 reps x 2 sets

RING CHIN-UPS with L-SIT
8 reps x 1 set

May 17, 2017

leave a comment »

WEDNESDAY – 4 am

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT (hook grip)
305 lb x 3 singles one minute apart

HIP THRUST
305 lb x 20 reps x 1 set

KETTLEBELL SNATCH (36 kg)
8 reps each arm x 1 set

NORDIC HAMSTRING EXERCISE
10 reps x 1 set

POLE VAULT EXERCISE
8 reps x 1 set

May 13, 2017

leave a comment »

SATURDAY 10AM

HIP THRUST
305 lb – 20 reps x 1 set

KETTLEBELL SNATCH (24 kg)
10 minute set – 162 reps

May 11, 2017

leave a comment »

THURSDAY – 4 AM

HIP THRUST
305 lb x 20 reps

DEADLIFT (hook grip)
305 lb x 2 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

RING CHIN-UP with L-SIT
8 reps x 2 sets

DIP
8 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
6 reps each arm x 2 sets

NORDIC HAMSTRING EXERCISE
5 reps x 2 sets

April 27, 2017

leave a comment »

THURSDAY: 4 AM

20 REPS x 1 Set
Squat – 185 lbs
Split Squat – 100 lb – each leg
Hip Thrust- 300 lb

PLYOMETRICS
Depth jump hurdle jump – 3 sets x 4 reps

NOTE: 24 hour shoulder recovery from MRI iodine injection

Written by SJ

April 27, 2017 at 5:51 am

March 27, 2017

leave a comment »

MONDAY 4 am

OVERHEAD PRESS
95 lb x 5 reps
115 x 4
125 x 3
130 x 2 x 2

KETTLE BELL SNATCH (24 kg)
20 reps x 5 sets (speed)

HIP THRUST
300 lb x 5 x 2

SINGLE LEG RDL
24kg x 20 reps each leg

NOTE:
Body weight- 172

Written by SJ

March 27, 2017 at 5:47 am

March 22, 2017

leave a comment »

WEDNESDAY: 4 AM

20 REPS
Overhead Press – 45 lb bar
Split Squat- 95 lb – each leg
Front Squat- 95 lb
Dips
Ab wheel

NOTE
AM Weight 173.5 lb

Written by SJ

March 22, 2017 at 6:01 am