aiṓn

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Archive for the ‘General Conditioning’ Category

February 12, 2018

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MONDAY 4 AM

LEFT SHOULDER REHABILITATION
10 lb DB – Raise, Fly, Press x 20 reps

KETTLE-BELL SNATCH (24 KG)
5 sets x 10 reps right arm
5 sets x 5 reps left arm

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Written by SJ

February 12, 2018 at 10:59 am

February 11, 2018

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SUNDAY – 0930

ROW
10 x 3 minute interval with 1 minute recovery

Written by SJ

February 12, 2018 at 10:55 am

December 28, 2017

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WEDNESDAY: 10 AM

SQUAT
225 lb x 10 reps x 1 set

BENCH PRESS
135 lb x 5 reps
185 x 3 reps x 2 sets
185 x 5 reps

DEAD LIFT (hook grip)
275 lb x 5 reps
300 x 2 reps

Written by SJ

December 28, 2017 at 8:10 pm

December 25, 2017

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MONDAY: 10 AM

DEAD LIFT (hook grip)
275 lb x 5 reps x 2 sets

BENCH PRESS
135 lb x 5 reps
185 x 5 reps x 2 sets

SQUAT
225 lb x 10 reps x 1 set

 

 

Written by SJ

December 26, 2017 at 8:15 am

December 24, 2017

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SUNDAY: 9 am

HILL SPRINTS – 60 meters – 95% effort
10 reps

1 minute recovery

between sprints
15 push-ups

 

Written by SJ

December 25, 2017 at 10:33 am

December 22, 2017

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FRIDAY; 4:00 AM

KETTLE BELL SNATCH
24 kg x 20 reps x 5 sets (right)
26 lb x 20 reps x 5 sets (left)

Written by SJ

December 25, 2017 at 10:31 am

December 21, 2017

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THURSDAY: 4 AM

SQUAT
225 x 5 reps x 2 sets

BENCH PRESS
135 lb x 5 reps
185 x 3 reps x 2 sets

DEAD LIFT (hook grip)
275 lb x 4 reps x 2 sets

Written by SJ

December 21, 2017 at 8:17 am