Snatch, Incline Press, Upper Accessories, Prowler and Throws

Posted: October 30, 2015 in Uncategorized

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

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