Last Two Sessions

Posted: November 5, 2015 in Uncategorized

Tuesday, November 3, 2015 @ Gryphon Football

Stair Sprints x 10 sets

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

Scap Push-up, Scap Floor Slide 2 x 10 each

a1) Explosive Push-up 3 x 5

a2) Snatch from Hip 3 @ 95/115/115/115

b1) Bench Press 5 @ 135, 5 @ 225, 3 @ 245, 1 @ 275, 3 @ 245, 5 @ 225

b2) Lat Pulldown 4 x 12

c1) Military Press 2 x 8 @ 135

c2) BPA 2 x 15

d1) BB Curl 2 x 15

d2) Band Pushdown 2 x 15

Backwards Overhead, Scoop, Shot Put L/R x 5 each

Thursday, November 5, 2015 @ Gryphon Football

Goblet Squat, Swing, Cossack 2 x 8 each

McGill Curl-up 2 x 10 sec, Side Plank 2 x 20 sec, Birddog from Feet 2 x 5

a1) Vertical Jump – hands on hips 3 x 5

a2) Body Saw 3 x 10

Clean from Hip 3 @ 135/155/185

Front Squat 5 @ 135, 5 @ 225, 3 @ 275, 1 @ 315, 3 @ 275, 5 @ 225

DL 3 x 8 @ 225 – still working tightness and technique

SL KB DL 2 x 10 @ 40lbs

One Arm Farmers Walk 2 x 30 yards each side

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