aiṓn

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Posts Tagged ‘Strength

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

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 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 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 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