Tuesday, June 27, 2017 @ Vault Barbell
Mcgill Curl-up 3 x 15 sec
Side Plank 2 x 20 sec
Birddog 2 x 10
A1) Squat Jump 3 x 5
A2) Ring Fallout 3 x 12
B) Front Squat 2 x 5 @ 75kg, 3 @ 105/125/140/160
C) Deadlift 3 @ 120kg, 3 x 3 @ 175, 3 @ 205, 3 @ 230 (belt), 2 x 3 @ 230 (belt+straps), 10 @ 175 (straps)
D1) Chin-up 5 x 5
D2) Calf Raise 3 x 15
Monday, June 26, 2017 @ Gryphon Football
a1) Body Row with Football Bar 2 x 15, 3 x 10
a2) DB Cuban Rotation 3 x 10, Snatch Grip BTN Press 2 x 15
b1) Military Press 5 @ 125/145/160/160/160
b2) Band Pullapart 5 x 15
c) DB Bench Press 3 x 20 @ 50lbs
d1) FB Bar Curl 3 x 15
d2) FB Bar Overhead Extension 3 x 15
Stair Sprint 10 sets on 75 sec
Monday, June 19, 2017 @ Gryphon Football
Been playing around with a similar configuration myself for a while but used the organizational template from Mike Roberston’s great article for this one:
http://robertsontrainingsystems.com/blog/the-4×15-workout-for-busy-people/
I think this is a great way to train generally and will likely do it for accessory type work and add in 2-3 main strength sessions depending on goals at the time.
MOBILITY/WARM-UP: 15 minutes
McGill Curl-up 3 x 15 sec
Side Plank 2 x 20 sec
Birddog 2 x 8
A Skip 2 x 20 yards
Spiderman with Reach x 5
Side Shuffle 2 x 20 yards
Cradle Stretch x 5
Backward Run 2 x 20 yards
Inchworm x 5
Forward Crawl x 10 yards
3 MD Lunge x 5 each
Backward Crawl x 10 yards
3MD Lunge x 5 each
SPEED/POWER: 15 minutes
All in a circuit:
Scoop Throw 3 x 5
Explosive Push-up 3 x 5
Skater Jump 3 x 5 each
MB Slam 3 x 5
KB Swing 3 x 5
STRENGTH: 15 minutes
One Arm Military Press 2 x 8
TRX Row 3 x 10
Goblet Squat 3 x 8
One Arm DB Incline Press 2 x 8
Lat Pulldown 3 x 10
One Arm DB Bench Press 2 x 8
KB Swing 3 x 8
ENDURANCE: 15 mins
Stair Sprints 10 sets on 90 seconds
Solid session overall. I liked the freedom within the structure that allowed me to get some good work in.
Thursday, July 15, 2017 @ Gryphon Football
Military Press 5 @ 95/115/135/155/155/155
a1) Lat Pulldown 3 x 15
a2) Push-up 3 x 10
a3) Band Curl 3 x 15
Stair Sprint 5 sets on 75 sec
Tuesday, June 13, 2017 @ Vault Barbell
Mcgill Curl-up 3 x 15 sec
Side Plank 2 x 20 sec
Birddog 2 x 8
Band Row 3 x 12
Ring Fallout 3 x 12
KB Swing 3 x 5
Front Squat 2 x 5 @ 70kg, 5 @ 100/110/120
Push-up 3 x 10
High Bar Squat 3 @ 140kg, 2 @ 160, 1 @ 180
Deadlift 3 @ 120kg, 3 @ 170, 1 @ 190/200/210 (belt)
SL KB DL 2 x 10
Calf Raise 2 x 15
Saturday, June 10, 2017 @ Vault Barbell
a1) Pendlay Row 4 x 12 @ 70kg
a2) Seated Jump 3 x 5
a3) Ring Fallout 3 x 12
b1) Front Squat 2 x 5 @ 70kg, 3 @ 110, 5 @ 130, 3 @ 150, 1 @ 170
b2) Push-up 3 x 10
c) Deadlift 3 @ 110kg, 3 @ 150, 3 @ 190, 2 @ 210, 1 @ 230/250/270 (belt) – all felt pretty good.
d1) Bulgarian Squat 3 x 15
d2) Calf Raise 3 x 15
Monday, June 12, 2017 @ Gryphon Football
a1) Scoop Throw 3 x 5
a2) Push Press Throw 3 x 5
a3) MB Slam 3 x 5
b1) Incline Press 2 x 5 @ 135, 5 @ 225, 4 @ 250, 3 @ 275
b2) TRX Row 4 x 10
c1) Single Arm DB Military Press 3 x 10 @ 65lbs
c2) Band Pullapart with palms up 3 x 20
d1) Band Pushdown 3 x 15
d2) BB Curl 3 x 15
Thursday, June 8, 2017 @ Gryphon Football
a1) Rope Row 5 x 10
a2) Band Pullapart 5 x 15
b) Single Arm DB Clean and Press with Fat Gripz 5 @ 50, 5 @ 75, 3 @ 100, 3 @ 125, 3 @ 135 – all L/R
c1) Military Press 3 @ 135/150/165/175/185
c2) Scap Floor Slide 5 x 10
d1) TRX Chest Fly 3 x 15
d2) TX Triceps Extension 3 x 15
d3) TRX Curls 3 x 15
