aiṓn

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Posts Tagged ‘Masters Training

May 25, 2017

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THURSDAY– 4 am  – de-load

OVERHEAD PRESS
95 lb x 5 reps x 2 sets

SQUAT
185 lb x 5 reps x 2 sets

DEADLIFT
225 lb x 5 reps x 2 sets

HIP THRUST

225 lb x 10 reps

DIPS
10 reps x 2 sets

AB WHEEL
10 reps x 2 sets

NORDIC HAMSTRING
5 reps x 2 sets

PULL-UPS
10 reps

Written by SJ

May 25, 2017 at 7:36 am

May 21, 2017

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SUNDAY 10 AM

WARMUP- 1 mile easy jog, carioca, 50 meter ins and outs

SPRINTS

25m/25m < 3.4
3.28
3.33
3.06
3.13
3.19
3.20
3.20

200 m @ 75% – 35"

Written by SJ

May 21, 2017 at 12:28 pm

May 19, 2017

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FRIDAY – 4 am

OVERHEAD PRESS
95 lb x 5 reps
115 x 3
125 x 2

SQUAT
230 lb x 5 reps x 2 sets

DEADLIFT (hook grip)
305 lb x 2 reps
300 x 2

HIP THRUST
305 lb x 20 reps x 1 set

KETTLE-BELL SNATCH (24 kg)
25 reps each arm x 1 set

DIP
8 reps x 2 sets

RING CHIN-UPS with L-SIT
8 reps x 1 set

May 18, 2017

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THURSDAY– 4 am

ROWING
2′ easy warmup
250 meters x 6 intervals < 58″ w 1′ rest

Written by SJ

May 18, 2017 at 5:52 am

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

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