Archive for April, 2015

Thursday, April 30, 2015 @ Guelph Football

Dynamic warm-up.

Hill Sprint 5 x 20 yards on 2 mins.

Repeated Long Jump 3 x 5

Power Clean 5 x 3 @ 225

High Bar Squat 5 @ 135, 3 @ 225, 3 x 5 @ 335

DL 8 @ 280, 8 @ 335, 8 @ 390

Goblet Side Lunge 3 x 10 @ 25lbs

Deadbug 3 x 8

Half Kneeling Cable Chop 3 x 12

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Wednesday, April 29, 2015 @ Guelph Football

Stair Sprints 10 sets on 2 mins intervals.

Backwards Overhead Throw x 15

Push Press Throw x 15

Bench Press 2 x 5 @ 135, 3 @ 240, 3 @ 270, 3 x 3 @ 305

Close Grip Bench Press 8 @ 170, 8 @ 205, 8 @ 240

DB Row 4 x 8 @ 120lbs

Keiser Pulldown 3 x 10

Standing DB Press 3 x 8 @ 60lbs

Face Pulls 2 x 12

Keiser Pushdowns 2 x 12

Keiser Curls 2 x 12

Monday, April 27, 2015 @ Guelph Football

Dynamic warm-up.

Hill Sprint 6 x 20 yards – low slope, grass hill.

Hurdle Hop 3 x 5

Power Clean from Hip 5 x 3 @ 225

Squat 5 @ 135, 3 @ 225, 5 x 5 @ 335, 3 @ 390 (belt), 3 @ 415 (belt), 3 @ 445 (belt)

Front Loaded Bulgarian Split Squat 3 x 10 @ 45lbs

Wide Stance Anti Rotation Chop 3 x 12

KB Swing 3 x 12 @ 80lbs

Reverse Crunch 3 x 12

Last Two Deload Workouts

Posted: April 24, 2015 in Uncategorized

Wednesday, April 22, 2015 @ Guelph Football

Bench Press 2 x 5 @ 135, 3 @ 225, 1 @ 275, 25 @ 225 – wanted to see how many I could get without any bench endurance training. This matches my best ever with 225.

Lat Pulldown 5 x 10

Single Arm KB Press 3 x 10

DB Curls 2 x 15

Pushdown 2 x 15

Friday, April 24, 2015 @ Guelph Football

Cossack Squat 3 x 10

KB Swing 3 x 10

Pallof Press 3 x 10

3 Position Power Clean 2 x 3 @ 135, 6 x 3 @ 185

Pendlay Row 4 x 6 @ 185

TB DL 3 x 5 @ 315

Anti Rotation Wide Stance Cable Chop 2 x 10

Lower Body Strength

Posted: April 22, 2015 in Uncategorized

Tuesday, April 21, 2015 @ Guelph Football

Goblet Squat, Bulgarian Squat, Bowler Squat x 8.

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 415, 3 @ 470 (belt), 1 @ 525 (belt), 3 @ 470 (belt)

Reverse Lunge 2 x 12

KB Swing 3 x 12

Stir the Pot 3 x 12

Monday, April 20, 2015 @ Guelph Football

Dynamic warm-up.

Sprint 4 x 20 yards

Hurdle Hops 4 x 5

Power Clean from Hip 2 x 3 @ 135, 2 x 3 @ 185, 3 x 3 @ 225

Saturday, April 18, 2015 @ Guelph Football

Incline Bench Press 2 x 5 @ 135, 1 @ 225, 5 @ 250, 3 @ 280, 3 x 1 @ 315

Bench Press 3 @ 205, 3 @ 235, 3 @ 275

Lat Pulldown 4 x 12

Keiser Row 3 x 15

DB Bench Press 3 x 12 @ 100lbs

Face Pulls 2 x 20

Overhead Rope Extensions 2 x 20

High Rope Curls 2 x 20

Stair Sprints 10 sets on the 2 mins mark.

Forward Scoop Throw 15 reps

Squat Throw 15 reps