aiṓn

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Archive for the ‘Kettlebell’ Category

May 22, 2017

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MONDAY – 4 am  – de-load

OVERHEAD PRESS
95 lb x 10 reps

SQUAT
185 lb x 10 reps

DEADLIFT
225 lb x 10 reps

HIP THRUST
225 lb x 10 reps

KETTLE-BELL SNATCH (24 kg)
10 reps each arm

DIPS
10 reps

CHIN-UPS
10 reps

Written by SJ

May 22, 2017 at 6:14 am

May 19, 2017

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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

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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

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SATURDAY 10AM

HIP THRUST
305 lb – 20 reps x 1 set

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

May 11, 2017

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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

May 9, 2017

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TUESDAY– 4 AM

HIP THRUST
320 lb x 5 reps x 2 sets

DEADLIFT (clean grip)
250 lb x 5 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
8 reps x 2 sets

May 4, 2017

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THURSDAY– 4 AM

SQUAT
220 lb x 5 reps x 2 sets

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

HIP THRUST
320 lb x 5 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

PULLUP
+25 lb x 5 reps x 2 sets

DIP
+25 lb x 5 reps x 2 sets

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

AB WHEEL
1 set x 10 reps