Snatch, Bench Press, Throws, Prowler and Accessories

Posted: October 27, 2015 in Uncategorized

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

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