aiṓn

⧞ infinitum ⧞

September 15, 2017

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FRIDAY – 4 AM

REHABILITATION – left shoulder
Flys, Presses, Resistance Band, Side Stretch, Bird Dogs

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Written by SJ

September 16, 2017 at 8:55 pm

September 14, 2017

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THURSDAY 4 AM

FRONT SQUAT 
105 lb x 5 reps x 10 sets

KETTLE BELL SNATCH (24 kg)
5 reps x 10 sets – right arm

Written by SJ

September 14, 2017 at 9:14 am

September 13, 2017

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WEDNESDAY – 4 PM

PHYSICAL THERAPY – left shoulder
Flys, Presses, Resistance Band, Pulley, Side Stretch, Bird Dogs, Med Ball Throws

Written by SJ

September 14, 2017 at 9:12 am

September 12, 2017

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TUESDAY  10 AM

CYCLE (trainer)
10 minutes – 85+ rpm

ROW
2000 meters

Written by SJ

September 14, 2017 at 9:04 am

September 11, 2017

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MONDAY – 10 AM

KETTLE BELL SNATCH (on the minute)
Snatch 24 Kg – 30 sets x 5 reps – right arm only
Swing 20 LB – 30 sets x 5 reps – left arm only

Written by SJ

September 14, 2017 at 9:02 am

September 10, 2017

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SUNDAY 10 AM

SPRINTS (50 meter hill)
12 reps

MID-TORSO (between each sprint)
30 second plank in push-up position
V-Up or Heel touch-crunch  x 10 reps

Written by SJ

September 14, 2017 at 8:58 am

September 8, 2017

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FRIDAY 4 AM

LEFT SHOULDER REHABILITATION
Weighted Flys, OHP, Flexion/Extensions

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

Written by SJ

September 8, 2017 at 8:10 am