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

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