aiṓn

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Archive for the ‘General Conditioning’ Category

September 24, 2017

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SUNDAY 930 AM

HILL SPRINTS (60 meters)

MID TORSO
10 plank 1 min in push-up position
10 sets x 20 reps Russian twist

PUSH-UPS
2 sets of two
8 singles

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Written by SJ

September 24, 2017 at 3:39 pm

September 23, 2017

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SATURDAY 8 AM

ROW
20 minutes

Written by SJ

September 24, 2017 at 3:30 pm

September 22, 2017

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FRIDAY 8 AM

ROW
20 minutes

Written by SJ

September 24, 2017 at 3:25 pm

September 21, 2017

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KETTLE BELL SNATCH (24 kg – right arm)
1 set x 25 reps
1 set x 30 reps

KETTLE BELL SWING (20 lb – left arm)
3 sets of 20 swings

LEFT SHOULDER REHABILITATION
Flys, Presses, Extension, Flexion

Written by SJ

September 24, 2017 at 3:21 pm

September 20, 2017

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WEDNESDAY 5 AM

LEFT SHOULDER REHABILITATION
Weighted Flys, OHP

HIP THRUST (135 lb barbell)
5 sets x 10 reps with 2 second hold

Written by SJ

September 20, 2017 at 11:43 am

September 19, 2017

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TUESDAY  10 AM

CYCLE (trainer)
10 minutes – 85+ rpm

KETTLE BELL SNATCH / SWING
15 sets of 10 snatches with 24 kg with right arm
15 sets of 10 swings with 20 lb with left arm

LEFT SHOULDER REHABILITATION
Flys, Presses, Extension, Flexion

ROW
2000 meters – 9 mins

Written by SJ

September 20, 2017 at 11:42 am

September 17, 2017

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SUNDAY 10 AM

SPRINTS (50 meter hill)
10 reps

MID-TORSO (between each sprint)
45 second plank in push-up position
Russian twists x 20 reps
Alternating with push-ups, lunges, single-leg RDL

Written by SJ

September 17, 2017 at 7:23 pm