Archive for November, 2015

Monday, November 30, 2015 @ Gryphon Football

McGill Curl-up 2 x 15 sec, Birddog 2 x 6, Side Plank 2 x 20 sec, Cossack 2 x 8

a1) Box Jump 3 x 5 @ 36″

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

b1) Clean from Hip 3 @ 155/185/205/205/205

b2) Pallof Hold 2 x 20 sec

b1) Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 3 @ 365/415/470/415/365

b2) Lat Pulldown 5 x 10

High Bar Squat 5 x 10 @ 245

KB Swing 3 x 10 @ 80lbs + red band

Double KB Front Rack Carry 2 x 60 yards

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Friday, November 27, 2015 @ Gryphon Football

McGill Curl-up 2 x 20 sec, Side Plank 2 x 20 sec, Birddog 2 x 8

Snatch from Hip 5 @ 95, 3 @ 115, 1 @ 155

a1) Incline Press 2 x 5 @ 135, 5 @ 250, 3 @ 280, 1 @ 315, 3 @ 280, 5 @ 250

a2) Face Pull 5 x 15

b1) DB Bench Press 5 x 10 @ 100lbs

b2) DB Row 5 x 10 @ 110lbs

c1) BB Curl 3 x 12

c2) OH Rope Triceps Extension 3 x 12

Sandbell Throw – Hammer L/R, Slam, Push Press x 5 each

Prowler – low/high – 10 x 30 yards @ sled + 90lbs

Thursday, November 26, 2015 @ Gryphon Football

McGill Curl-up 2 x 15 sec, Pallof Hold 2 x 20 sec, Birddog from Feet 2 x 6

Single Front Rack KB Squat 2 x 8, Cossack 2 x 8, Swing 2 x 8

a1) Kneeling Jump 3 x 3

a2) Body Saw 3 x 10

Clean from Hip 5 @ 155, 3 @ 185, 1 @ 225

b1) Front Squat 2 x 5 @ 135, 1 @ 225, 5 @ 305, 3 @ 345, 1 @ 385, 3 @ 345, 5 @ 305

b2) Lat Pulldown 5 x 10

DL 5 @ 295/315/335 – used hook grip on all sets

SL KB DL 2 x 8 @ 70lbs

Single Arm Farmers Walk 2 x 30 yards

Combined Upper and Lower

Posted: November 25, 2015 in Uncategorized

Tuesday, November 24, 2015 @ Gryphon Football

McGill Curl-up 2 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 6

Goblet Squat, Swing, Cossack 2 x 8

a1) Box Jump 3 x 3 @ 36″

a2) Stir the Pot 3 x 10

Clean from Hip 5 @ 155, 3 @ 185, 3 x 1 @ 225

b1) High Bar Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 365, 3 @ 410, 1 @ 460, 3 @ 410, 5 @ 365

b2) Lat Pulldown 5 x 10

c1) Reverse Lunge with Contralateral Load 2 x 8 @ 60lbs

c2) Explosive Push-up 3 x 3

d1) Bench Press 2 x 5 @ 135, 5 @ 250, 3 @ 285, 1 @ 320, 3 @ 285, 5 @ 250

d2) KB Swing 3 x 10 @ 80lbs

d2) BPA 5 x 15

e1) Military Press 10 @ 115/125/135/125/115

e2) Body Row 5 x 12

f1) BB Curl 3 x 12

f2) Band Pushdown 3 x 12

Friday, November 20, 2015 @ Gryphon Football

a1) Incline Press 2 x 5 @ 135, 5 @ 215/250/280/250/215

a2) DB Row 5 x 10 @ 110

b1) DB Bench Press 5 x 10 @ 80lbs

b2) Face Pull 5 x 15

c1) Rope Pushdown 3 x 20

c2) KB Curl 3 x 20

BB Curl 2 x 20

Thursday, November 19, 2015 @ Gryphon Football

McGill Curl-up 2 x 15 sec, Pallof Hold 2 x 20 sec, Birddog 2 x 6

Goblet Squat, Cossack, Swing 2 x 8

a1) Kneeling Jump 3 x 4

a2) Body Saw 3 x 15

Clean from Hip 5 @ 135/155/185

b1) Front Squat 5 @ 135, 1 @ 225, 5 @ 265/305/345/305/265

b2) Lat Pulldown 5 x 15

DL 5 @ 275/295/315 – used hook grip on all sets. Looking to switch permanently to avoid twisting.

SL KB DL 2 x 12 @ 50lbs – this is slowly getting better, will add load next week.

One Arm KB Farmers Walk 2 x 30 yards @ 80lbs KB

Tuesday, November 17, 2015 @ Gryphon Football

McGill Curl-ups 2 x 15 sec, Rolling Plank 2 x 5, Birddog 2 x 3 with 5 sec hold on each

Scap Push-ups, Scap Floor Slides 2 x 10

a1) Explosive Push-ups 3 x 4

a2) Snatch from Hip 5 @ 95/115/115/115

b1) Bench Press 2 x 5 @ 135, 5 @ 225/250/285/250/225

b2) BPA 5 x 15

c1) Military Press 5 x 10 @ 115

c2) Body Row with Feet up 5 x 11

d1) BB Curl 3 x 20

d2) Band Pushdown 3 x 20

Sandbell Throws – backwards, scoop, shot put L/R x 5 each