Archive for December, 2015

Saturday,  December 26, 2015 @ Jenno’s garage

Bench press 15 @ 135, 10 @ 205, 5 @ 255, 3 @ 275, 1 @ 300

Front squat 15 @ 135, 10 @ 205, 5 @ 255, 3 @ 275, 1 @ 300

Pendlay row with pause 4 x 10

Hip thrust with pause 3 x 15

 

Thursday, December 24, 2015 @ Jenno’s garage

Mcgill curl-up 2 x 15 sec, side plank 2 x 20 sec, birddog 2 x 8, cossack 2 x 8, bowler squat 2 x 8

Military Press 5 @ 135, 4 x 5 @ 155

High bar pause squat 2 x 5 @ 135, 1 @ 225, 5 x 5 @ 275

Trx row 5 x 10

Trx flutter with pause 3 x 8

Monday, December 21, 2015 @ Jenno’s Garage

Mcgill curl-up 2 x 15 sec, side plank 2 x 20 sec, cossack 2 x8, birddog 2 x 8

Front Squat 2 x 5 @ 135, 1 @ 205, 4 x 5 @ 255, 5 @ 275

Push-ups with hand lift 3 x 12

One arm body row 3 x 12

Trx pallof press 2 x 12

SL DL 2 x 10

Bulgarian Split Squat 2 x 10

Sunday, December 20, 2015 @ Jenno’s Garage

Mcgill curl-up 2 x 20 sec, side plank 2 x 20 sec, birddog 2 x 8, scap floor slide 2 x 10

Bench Press 5 @135/135/225/255/255/275/275

Cossack Squat 3 x 15

DL 3 x 10 @ 255

TRX Row 3 x 12

Goblet Squat with Curl 3 x 10

TRX Fallout 3 x 12

 

 

 

 

Friday, December 18, 2015 @ Gryphon Football

Mcgill Curl-up 2 x 20 sec, Rolling Plank 2 x 5, Birddog 2 x 8, Cossack Squat 2 x 8

a1) SL KB DL 2 x 8 @ 50lbs

a2) Body Saw 3 x 10

Squat 2 x 5 @ 145, 3 @ 245, 2 @ 345, 1 @ 445 (belt), 1 @ 495 (belt)

Super drop set – 1 @ 545, 2 @ 495, 3 @ 445, 4 @ 395, 5 @ 345, 6 @ 295, 7 @ 245, 8 @ 195, 9 @ 145, 10 @ 95

Wednesday, December 16, 2015 @ Gryphon Football

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

a1) DB Row 5 x 10 @ 115lbs

a2) Snatch from Hip 5 @ 115, 3 @ 135, 1 @ 155

b1) Incline Press 2 x 5 @ 135, 5 @ 250, 3 @ 280, 1 @ 315, 3 @ 280, 5 @ 250

B2) Face Pull 5 x 15

DB Bench Press 5 x 10 @ 105lbs

Single Arm Keiser Curl 3 x 12

OH DB Extension 3 x 12

Tuesday, December 15, 2015 @ Gryphon Football

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

a1) Box Jump 3 x 3 @ 36″

a2) Stir the Pot 3 x 10 @ 30lbs sandbell

b1) Clean from Hip 5 @ 155, 3 @ 185, 3 x 1 @ 225

b2) Pallof Press 2 x 12

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 390, 3 @ 440, 1 @ 495, 3 @ 440, 5 @ 390 – finally feeling good in the bottom with heavier weights.

High Bar Squat 5 x 10 @ 275

Lat Pulldown 5 x 10

KB Swing 3 x 10 @ 80lbs + band

KB Front Rack Carry 2 x 60 yards