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Old 05-08-2011, 12:16 PM   #21
Ronnie Jonse
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Location: Hutto  TX
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Re: Transformation 25

Thanks Christian!

Sunday May 8th:
Happy Mothers Day to all the mothers out there!

I'll be trying out a new warmup for the next week or two. Here it is:
10 Squats @ 135#
10 Box Jumps 18 in
10 situps
10 back ext
10 Bench Press @ 95#
10 Deadlifts @ 135#

Now for the "real" work:
2x15 KB swings @ 35#
2x8 KB swings @ 50#
4x15 box jumps @ 18in
4x15 situps
5,5,5,5,squats @ 225#, 245#, 265#, 275#
4x8 dips
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Old 05-12-2011, 08:42 PM   #22
Ronnie Jonse
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Re: Transformation 25

Tuesday May 10th:
Squat 1, 1, 1, 1, 1 @ 335# last set don't remember the others
Bench 5, 5, 5, 5, 5 (185#, 185# ,195#, 195#, 195#)

Wednesday May 11th:

Power Snatch 2, 2, 2, 2, 2, 2, 2, 2 (95#, 115#, 125#, 135#, 135#, 145#, 145#, 145#)
Strict Pull Ups 3 x max reps---9 reps, 6 reps, 6 reps

Complete 10 rounds:

5 Lateral Hops - 20 inch height
20 yard sprint

10:24 with 60 second rest between rounds

Thursday May 12th:

Squat 10x2 @ 85% of 1 RM (45 secs rest) (275#)
Press 1, 1, 1, 1, 1 (115#, 135#, 140#,145#, 150#)

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups
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