aiṓn

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Posts Tagged ‘Volume

May 22, 2017

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MONDAY – 4 am  – de-load

OVERHEAD PRESS
95 lb x 10 reps

SQUAT
185 lb x 10 reps

DEADLIFT
225 lb x 10 reps

HIP THRUST
225 lb x 10 reps

KETTLE-BELL SNATCH (24 kg)
10 reps each arm

DIPS
10 reps

CHIN-UPS
10 reps

Written by SJ

May 22, 2017 at 6:14 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 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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May 2, 2017

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TUESDAY– 4 AM

SQUAT
220 lb x 5 reps x 2 sets

DEADLIFT (hook grip)
300 lb x 2 reps
275 x 5

HIP THRUST
300 lb x 5 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

PULLUP
+45 lb x 2 reps x 2 sets

DIP
+45 lb x 2 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
5 reps each arm x 2 sets

POLE VAULTER AB EXERCISE
1 set x 8 reps

NOTE
MRI shows labral tear, biceps instability, partial rotator cuff tear, impingement syndrome, AC joint arthropathy

Written by SJ

May 2, 2017 at 7:59 pm

March 21, 2017

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TUESDAY; 4 am

CIRCUIT x 3 (4 minutes recovery each set)
Split Squat – 135 lb x 5 reps each leg
Front Squat -135 lb x 5 reps
Single Leg RDL – 36 kg x 5 reps each leg
Pull-ups + 25 lb x 5 reps
Dips + 25 lb x 5 reps
Pistol Squat- 2 reps each leg
Inverted Torso Raise x 5 reps

Written by SJ

March 21, 2017 at 6:00 am

February 28, 2017

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TUESDAY; 4 am

CIRCUIT x 4; no recovery between exercise; 2 minutes recovery each set
Split Squat – 145 lbs x 5 reps each leg
Pull-ups- 5 reps
Front Squat – 145 lbs x 5 reps
Single Leg RDL – 5 reps each leg
Kettle-bell Snatch – 24 kg x 20 reps
Dips – 5 reps

January 18, 2017

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WEDNESDAY; 4 AM

SQUAT
190 lbs x 5 reps x 2 sets

DEAD LIFT (pronated grip)
245 x 5 reps x 2 sets

HIP THRUST
245 lbs x 5 reps x 2 sets

BENCH PRESS
190 x 5 reps x 2 sets

KETTLEBELL SNATCH (24 kg)
50 reps

NORDIC HAMSTRING EXERCISE
8 reps x 1 set

Written by SJ

January 18, 2017 at 6:56 am

Posted in Deadlift, Hip Thrust, Kettlebell, Squat

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