Archive for October, 2015

Friday, October 30, 2015 @ Gryphon Football

McGill Crucnh 2 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 15 sec hold each side

Crawl – F/B/L/R x 10 yards, LYTW 2 sets x 3 reps each

a1) Snatch from Hip 5 @ 125, 3 @ 140, 1 @ 155

a2) Incline Press 2 x 5 @ 135, 5 @ 245, 3 @ 275, 1 @ 310, 3 @ 275, 5 @ 245

b1) Lat Pulldown 3 x 10

b2) Close Grip Bench 3 @ 205/230.265

CSR 5 x 10

c1) Chest Fly 2 x 12

c2) BPA 2 x 12

d1) Lateral Raise 2 x 12

d2) BB Curl 2 x 12

e1) Face Pull 2 x 12

e2) Rope Pushdown 2 x 12

Prowler – low/high – 8 x 30 yards @ sled + 50lbs

Sandbell Throws – hammer L/R, push press, slam x 5 each

Thursday, October 29, 2015 @ Gryphon Football

McGill Curl-up 2 x 10 sec, Side Plank 2 x 15 sec, Birddog 2 x 6

Swing, Goblet Squat, Cossack Squat 2 x 8

a1) Non-countermovement Jump 3 x 3

a2) Body Saw 3 x 10

Clean from Hip 3 @ 135, 5 @ 185, 3 @ 205, 1 @ 230

Front Squat 2 x 5 @ 135, 1 @ 225, 5 @ 305, 3 @ 345, 1 @ 385, 3 @ 345, 5 @ 305

Deadlift  3 x 5 @ 275 – technique focus.

SL KB DL 2 x 8 @ 50lbs

One Arm KB Farmers 2 x 30 yards

Accessory Day

Posted: October 28, 2015 in Uncategorized

Wednesday, October 28, 2015 @ Gryphon Football

Assault Air Bike 11 minutes, 4 miles

McGill Curl-up 2 x 15 sec each side

Side Plank 2 x 30 sec

Birddog 2 x 3 reps with 6 secs hold each rep

Curls 6 x 10-15

Tuesday, October 27, 2015 @ Gryphon Football

McGill Curl-up 2 x 10 sec, Side Plank 2 x 20 sec, Birddog 2 x 3 reps with 5 sec hold each rep

Scap Push-ups, Scap Floor Slides 2 x 10

a1) Explosive Push-up 3 x 3

a2) Snatch from Hip 5 @ 125, 3 @ 140, 3 x 1 @ 155

b1) Bench Press 2 x 5 @ 135, 5 @ 245, 3 @ 280, 1 @ 315, 3 @ 280, 5 @ 245

b2) Lat Pulldown 5 x 10

c1) Military Press 3 @ 135/160/180

c2) BPA 2 x 12

d1) TRX Row – elbows out 3 x 10

d2) DB Bench Press – elbows out 3 x 10 @ 80lbs

e1) BB Curl 2 x 12

e2) Pushdowns 2 x 12

Sandbell Throw @ 20lbs – backwards overhead, scoop, shot put L/R x 5 each

Prowler Sprint – low/high – 8 x 30 yards @ sled + 50lbs

Monday, October 26, 2015 @ Gryphon Football

McGill Crunch 2 x 10 sec, Side Plank 2 x 15 sec, Birddog 2 x 6

Goblet Squat, Swing, Cossack 2 x 8

a1) Seated Box Jump 3 x 3 @ 36″

a2) Stir the Pot with 20lbs Sandbell 3 x 10

Clean from Hip 3 @ 135, 5 @ 185, 3 @ 205, 3 x 1 @ 230

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 355, 3 @ 405, 1 @ 450, 3 @ 405, 5 @ 355

Contralateral Load 2 x 8 @ 60lbs

KB Swing 3 x 10 @ 100lbs

Sandbag Carry 2 x 80 yards @ 100lbs

Friday, October 23, 2015 @ Gryphon Football

McGill Crunch 2 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 3 with 5 sec hold each rep

Crawl – F/B/L/R x 10 yards, LYTW 2 sets x 3 reps each

Snatch from Hip 5 @ 105/125/140

a1) Incline Press 2 x 5 @ 135, 5 @ 215/245/275/245/215

a2) CSR 5 x 15

b1) Close Grip Bench 5 @ 185/215/250

b2) Keiser Lat Pulldown 3 x 15

c1) Keiser Chest Fly 2 x 20

c2) Face Pull 2 x 20

d1) BPA 2 x 20

d2) Lateral Raise 2 x 20

e1) Overhead Rope Extension 2 x 20

e2) BB Curl 2 x 20

Sandbell Throws – hammer release R/L, slam, push press x 5 each

Prowler Sprint – low/high – 8 x 30 yards @ sled + 50lbs

Thursday, October 22, 2015 @ Gryphon Football

McGill Curl-up 2 x 10 sec, Side Plank 2 x 15 sec, Birddog 2 x 6

Goblet Squat, Swing, Cossack 2 x 8

a1) Non-Countermovement Squat 3 x 4

a2) Body Saw 3 x 15

Clean from the Hip 5 @ 155/180/205

Front Squat 2 x 5 @ 135, 1 @ 225, 5 @ 265/305/345/305/265

DL 3 x 5 @ 225 – reintroducing technique, tightness and practicing the pattern

SL KB DL 2 x 12 @ 40lbs – first set for right side was brutal, second was a bit better.

Single Arm KB Farmers Walk 2 x 30 yards @ 60lbs