Category Archives for Jonathan Carmona – Training

7/15/14

Warm Up Box Squat 14″ Wide 18×3, 145lbs + 85lbs of chains, on the :30 Deadlift 4×4, 305lbs Hip Thrust 4×10, 225lbs DB Row 4×8, 106lbs GHR Back Ext 3×20 Ab Wheel 3×12, 25lbs on back of head

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7/12/14- 70.3 Ironman Practice

70.3 Ironman Practice

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7/8/14

Warm Up Box Squat 14″ 4×2, 265lbs Scorpion- Glut Blaster Extreme 5×12, 225lbs+ Single Arm DB Press 5×4, 95lbs High Cable Rows 5×15, 250lbs Hanging Leg Raises x60  

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7/3/14

Warm Up Box Squat 14″ Wide 15×3, 165lbs + 85lbs of chains, on the :50 Deadlift MAX PR @ 405lbs Hip Thrust 4×8, 225lbs DB Row 4×8, 106lbs GHR Back Ext 3×20 Ab Wheel 3×12, 25lbs behind head  

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7/1/14

Warm Up Box Squat 14″ 4×2, 265lbs Deadlift 3×6, 275lbs Scorpion- Glut Blaster Extreme 4×20, heavy band Push Press 4×6, 95lbs High Cable Rows 4×20, 200lbs KB Side Bends 5×12, 70lbs + mini bands

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6/26/14

Warm Up Box Squat 14″ Wide 15×3, 165lbs + 85lbs of chains, on the min Deadlift 4×1, 335lbs Hip Thrust 5×15, 185lbs DB Row 4×8, 106lbs GHR Back Ext 3×20 Ab Wheel 3×12, 25lbs on back

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6/24/14

Warm Up Box Squat 14″ 4×4, 235lbs Deadlift 5×3, 285lbs + monster bands Hip Thrust w/ pause 4×20, heavy band Pullups x40 KB Side Bends 5×12, 70lbs + mini bands

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6/12/14

Warm Up Box Squat 14″ Wide 15×3, 165lbs + 85lbs of chains, on the min Deadlift 5×2, 325lbs Hip Thrust 5×20, 135lbs DB Row 4×8, 106lbs GHR Back Ext 3×20 Ab Wheel 3×20

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5/29/14

Warm Up Box Squat 14″ 4×5, 225lbs Deadlift 5×3, 275lbs + monster bands Hip Thrust w/ pause 4×20, heavy band Pullups x40 KB Side Bends 5×12, 70lbs + mini bands  

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5/27/14

Warm Up Box Squat 14″ Wide 12×3, 165lbs + 85lbs of chains, on the min Deadlift 4×5, 295lbs Hip Thrust 5×20, 135lbs DB Row 5×8, 106lbs GHR Back Ext 4×20 Ab Wheel 4×20

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