aiṓn

⧞ infinitum ⧞

December 19, 2017

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TUESDAY; 4:00 AM

KETTLE BELL SNATCH
24 kg x 10 reps x 5 sets (right)
26 lb x 10 reps x 5 sets (left)

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Written by SJ

December 19, 2017 at 5:02 pm

December 18, 2017

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MONDAY; 4:00 AM

DEAD LIFT
250 lb x 5 reps x 2 sets

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

SQUAT
135 lb x 5 reps
225 x 5 reps x 2 sets

LEFT SHOULDER REHABILITATION
Flys, Raises, Presses

Written by SJ

December 18, 2017 at 11:28 am

December 14, 2017

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THURSDAY; 4:00 AM

KETTLE BELL SNATCH
24 kg x 10 reps x 2 sets (right)
26 lb x 10 reps x 2 sets (left)

LEFT SHOULDER REHABILITATION
Flys, Raises, Presses

PUSH UPS
35 reps x 1 set

Written by SJ

December 14, 2017 at 12:33 pm

December 13, 2017

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WEDNESDAY; 4:00 AM

DEAD LIFT
225 lb x 5 reps
275 x 5 (hook grip)

Written by SJ

December 14, 2017 at 12:30 pm

December 12, 2017

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TUESDAY; 4:00 AM

SQUAT
230 lb x 5 reps x 2 sets

BENCH PRESS
170 lb x 5 reps x 2 sets

LANDMINE PRESS (45 lb bar)
10 reps x  2 sets – each arm

Written by SJ

December 12, 2017 at 3:05 pm

December 10, 2017

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SUNDAY: 9 am

HILL SPRINTS – 60 meters – 95% effort
10 reps

1 minute recovery

between sprints
15 push-ups

Written by SJ

December 12, 2017 at 3:03 pm

December 7, 2017

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THURSDAY; 4:00 AM

DEAD LIFT
225 lb x 3 reps
275 x 1
300 x 1 (hook grip)

BENCH PRESS
135 lb x 10 reps

KETTLE BELL SNATCH
24 kg x 20 reps x 2 sets (right)
26 lb x 20 reps x 2 sets (left)

KETTLE BELL SWING
24 kg x 10 reps x 2 sets each arm

LEFT SHOULDER REHABILITATION
Flys, Raises, Presses

Written by SJ

December 9, 2017 at 3:37 pm