aiṓn

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Archive for the ‘Spine’ Category

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 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

April 26. 2017

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WEDNESDAY– 4 AM

WARMUP – TGU 70 lb barbell x 1 both sides

SQUAT
215 lb x 5 reps x 2 sets

DEADLIFT (sumo)
245 lb X 5 reps x 2 sets

HIP THRUST
305 lb x 5 reps x 2 sets

OVERHEAD PRESS
115 lb x 5 reps x 2 sets

PULL-UP (+15 lb)
+20 lb x 5 reps x 2 sets

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

April 14, 2017

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FRIDAY 4 AM

WARMUP: Overhead Press – 45 lb bar x 20; 95 x 5;  good morning – 45 lb bar x 20

PUSH PRESS (3′ recovery)
135 X 2
155 X 2
165 X 1
175 X 1

FRONT SQUAT (3′ recovery)
135 x 5
185 x 2
205 x 1
135 x 5

CHIN UP
+ 25 lb x 5 reps
body weight x 8 reps

DIP
+25 lb x 4 reps
body weight x 8 reps

AB/MID TORSO
Seated 45 degree isometric holds – 4 x 4 reps with 7″ hold; 2″ rest

KETTLE BELL SNATCH (36 kg)
2 reps x 5 sets

Written by SJ

April 14, 2017 at 7:55 am

March 28, 2017

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TUESDAY; 4 am

CIRCUIT x 3 (4 minutes recovery each set)
Split Squat – 145 lb x 5 reps each leg
Front Squat -145 lb x 5 reps
Single Leg RDL – 24 kg x 5 reps each leg
Pull-ups x 8 reps
Dips x 8 reps
Inverted Torso Raise x 5 reps

Written by SJ

March 28, 2017 at 5:28 am

March 22, 2017

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WEDNESDAY: 4 AM

20 REPS
Overhead Press – 45 lb bar
Split Squat- 95 lb – each leg
Front Squat- 95 lb
Dips
Ab wheel

NOTE
AM Weight 173.5 lb

Written by SJ

March 22, 2017 at 6:01 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