aiṓn

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May 15, 2017

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MONDAY – 4 AM

WARMUP – Squat 135 lb x 5 reps

SQUAT
225 x 5 reps x 2 sets

NORDIC HAMSTRING EXERCISE
5 reps x 2 sets

AB WHEEL
10 reps x 2 sets

PLANK
3 minutes

CHIN-UPS
10 reps

Written by SJ

May 15, 2017 at 5:46 am

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 12, 2017

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FRIDAY– 4 am

ROWING
2′ easy warmup
500 meters x 4 intervals with 1′ rest (2’11” 2’01” 1’58” 1’56”)
2′ easy cool down

Written by SJ

May 12, 2017 at 5:41 am

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 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

May 6, 2017

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SATURDAY – 10 am

PUSH-UPS
1 set 50 reps

Written by SJ

May 6, 2017 at 7:31 pm

Posted in Pushup

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