aiṓn

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Archive for the ‘General Conditioning’ Category

November 23, 2017

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THURSDAY; 8 AM

DEADLIFT (clean grip)
255 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

BENCH PRESS
140 lb x 5 reps x 2 sets

MID TORSO (25 lb)
Russian Twist – 20 reps

KETTLE BELL SNATCH
24kg right arm – 1 set x 40 reps
26lb left arm – 1 set x 30 reps

JUMP ROPE
100 skips

LEFT SHOULDER REHABILITATION
Presses, Raises, Flies

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Written by SJ

November 23, 2017 at 9:22 am

November 21, 2017

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TUESDAY; 4 AM

DEADLIFT
245 lb x 5 reps x 2 sets

SQUAT
205 lb x 5 reps x 2 sets

BENCH PRESS
140 lb x 5 reps x 2 sets

MID TORSO (25 lb)
Russian Twist – 2 sets x 10 reps

LEFT SHOULDER REHABILITATION
Presses, Raises, Flies

Written by SJ

November 22, 2017 at 3:02 pm

November 12, 2017

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SUNDAY: 9 am

HILL SPRINTS – 60 meters – 95% effort
10 reps

1 minute recovery

between sprints
12 single leg push-ups
20 Russian twists

Written by SJ

November 22, 2017 at 3:00 pm

November 7, 2017

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TUESDAY; 4 AM

DEADLIFT
245 lb x 5 reps x 2 sets

SQUAT
135 lb x 10 reps x 2 sets

BENCH PRESS
130 lb x 5 reps x 2 sets

MID TORSO (25 lb)
Russian Twist – 2 sets x 10 reps

LEFT SHOULDER REHABILITATION
Presses, Raises, Flies

Written by SJ

November 7, 2017 at 8:15 pm

November 5, 2017

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SUNDAY: 9 am

HILL SPRINTS – 60 meters – 95% effort
10 reps

1 minute recovery

between sprints
10 single leg push-ups
20 Russian twists
10 squats
6 lunges

Written by SJ

November 6, 2017 at 11:06 am

November 3, 2017

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FRIDAY: 4 am

KETTLE BELL SNATCH
24kg – 4 sets x 10 reps; 1 set of 30 reps (right arm)
26lb – 5 sets x 10 reps (left arm)

LEFT SHOULDER REHABILITATION
presses, flies, extension, flexion

Written by SJ

November 6, 2017 at 11:00 am

November 1, 2017

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WEDNESDAY 4:30 AM

LEFT SHOULDER REHABILITATION
Presses, Raises, Flies

SINGLE LEG DEADLIFT
24 kg  x 10 reps x 1 set each leg

Written by SJ

November 1, 2017 at 9:06 am