aiṓn

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Posts Tagged ‘Masters Training

June 7, 2017

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WEDNESDAY 10 am

BENCH PRESS
185 lb x 3 reps
225 x 5 singles

SQUAT
230 lb x 8 reps x 1 set

DEADLIFT (alt grip)
320 lb x 5 reps x 1 set

HIP THRUST
320 lb x 5 reps x 2 sets

PULL-UPS (+50 lb)
2 reps x 2 sets

DIPS (+50 lb)
5 reps x 2 sets

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Written by SJ

June 7, 2017 at 10:51 am

June 5, 2017

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MONDAY– 4 am

BENCH PRESS
185 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT
250 lb x 5 reps x 2 sets

HIP THRUST
300 lb x 5 reps x 2 sets

CLOSE GRIP PULL-UPS
5 reps x 2 sets

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

June 4, 2017

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SUNDAY 10 AM

HILL SPRINTS (60 meters)
10 reps with 2′ recovery
10 single leg push-ups between sprints

Written by SJ

June 5, 2017 at 5:42 am

June 1, 2017

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THURSDAY – 4 am

PUSH-UPS (5′ rest)
50 reps
25 reps
25 reps

Written by SJ

June 1, 2017 at 6:02 am

May 31, 2017

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WEDNESDAY– 4 am

BENCH PRESS
185 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT
245 lb x 5 reps x 2 sets

HIP THRUST
305 lb x 5 reps x 2 sets

AB WHEEL
20 reps

RING CHIN-UPS (L- Sit)
8 reps x 2 sets

KETTLE-BELL SNATCH (36 kg)
8 reps x 1 set each arm

May 30, 2017

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TUESDAY– 4 am

LANDMINE PRESS (Half-Kneeling – Bar +25 lb Plate)
8 reps x 2 sets each arm

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT
245 lb x 5 reps x 2 sets

HIP THRUST
305 lb x 20 reps

DIPS (+25 lb)
5 reps x 2 sets

AB WHEEL
10 reps x 2 sets

PULL-UPS (+25 lb)
5 reps x 2 sets

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

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