aiṓn

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Archive for the ‘Pistol Squat’ Category

May 16, 2017

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TUESDAY – 4 AM

BENCH PRESS
135 lb x 10 reps
185 x 2
225 x 1
185 x 4 reps x 2 sets

PISTOL SQUAT
2 reps each leg x 5 sets

GOOD MORNING 
45 lb x 10 reps
95 lb x 10 reps x 2 sets

NORDIC HAMSTRING
5 reps x 2 sets

RING CHIN UP with L SIT
5 reps x 2 sets

AB WHEEL
10 reps x 1 set
20 x 1

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May 7, 2017

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SUNDAY 10 am

WARMUP 400 meters – calisthenics; sprint drills

SPRINTS
35 m < 4.62 with 25 m fly
4.52
4.59
4.78
4.52
4.66
4.43
Stadium stairs
1’43”
1’31”

NOTE
Sore hamstrings

Written by SJ

May 8, 2017 at 5:38 am

March 21, 2017

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TUESDAY; 4 am

CIRCUIT x 3 (4 minutes recovery each set)
Split Squat – 135 lb x 5 reps each leg
Front Squat -135 lb x 5 reps
Single Leg RDL – 36 kg x 5 reps each leg
Pull-ups + 25 lb x 5 reps
Dips + 25 lb x 5 reps
Pistol Squat- 2 reps each leg
Inverted Torso Raise x 5 reps

Written by SJ

March 21, 2017 at 6:00 am

February 24, 2017

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FRIDAY; 9am

WARMUP- Getup – 24kg – 4 each side

SQUAT
225 lbs x 5 reps
245 x 3
280 x 1
265 x 2

PISTOL SQUAT
10 reps each leg

SINGLE LEG DEADLIFT (24kg)
10 reps each leg

Written by SJ

February 24, 2017 at 9:32 am

February 14, 2017

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TUESDAY; 4 am

BENCH PRESS
135 X 10 reps
185 x 5 reps
210 x 3 reps

CIRCUIT x 4; no recovery between exercise; 2 minutes recovery each set
Split Squat – 135 lbs x 5 reps each leg
Chin up (rings) x 5 reps
Single Leg RDL  –  24 kg x 8 reps each leg
Pistol Squat – 2 reps each leg
Kettle-Bell Press (24 kg x 5 each arm)

KETTLE-BELL SNATCH (24 kg)
60 reps

Written by SJ

February 14, 2017 at 6:57 am

December 29, 2016

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THURSDAY; 5 am

PUSHUPS
3 sets of 25 reps

PISTOL SQUAT
3 sets of 2 reps

Written by SJ

December 29, 2016 at 9:26 am

Posted in Pistol Squat, Pushup

November 9, 2016

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WEDNESDAY, 4AM

CIRCUIT X 6 (3 mins between each circuit)
Bench Press – 225 lbs x 1 rep
Rings Chin-up x 5 reps
Pistol Squat x 1 rep each leg

HIP THRUST (1 min recovery)
225 lbs x 8 reps x 3 sets

NORDIC HAMSTRING EXERCISE
3 sets x 8 reps

ALFREDSON HEEL EXERCISE  (+25 lbs)
1 set x 20 reps right foot
1 set x 5 reps left foot

Written by SJ

November 9, 2016 at 11:22 am