Archive for January, 2016

Deload Squat Training

Posted: January 31, 2016 in Uncategorized

Sunday, January 31, 2016 @ Gryphon Football

McGill Curl-up 2 x 10/8/6 sec

Pallof Hold 2 x 20 sec

Birddog 2 x 10

a1) Box Jump 3 x 5

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

b1) High Bar Squat 2 x 5 @ 135, 5 @ 225, 5 x 5 @ 315

b2) Band Lat Pulldown 5 x 10

c1) KB Swing 3 x 10 @ 80lbs

c2) High Bar Squat 3 x 10 @ 225lbs

 

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Friday, January 29, 2016 @ Gryphon Football

McGill Curl-up 2 x 10/8/6 sec

Side Plank 2 x 25 sec

Birddog 2 x 10

a1) Vertical Jump 3 x 3

a2) Body Saw 3 x 12

b1) Front Squat 2 x 5 @ 135, 1 @ 225, 5 @ 290, 3 @ 325, 1 @ 365, 3 @ 325, 5 @ 290

b2) Lat Pulldown 5 x 10

c) Deadlift 5 @ 365/405/425 – all sets hook grip, no belt.

d) Skater Squat 3 x 10

e) Single Arm Farmers Walk 2 x 30 yards

Thursday, January 28, 2016 @ Gryphon Football

a) DB Row 5 x 10 @ 120lbs

b1) Lying MB Chest Pass 3 x 3

b2) Sandbell Throw – hammer L/R, slam, push press x 5 each

c1) Incline Press 2 x 5 @ 135, 5 @ 250, 3 @ 285, 1 @ 320, 3 @ 285, 5 @ 250

c2) Face Pull 5 x 15

d) DB Bench Press 5 x 10 @ 110lbs

e1) BB Curl 3 x 12

e2) Rope Pushdown 3 x 12

Lower Body Accessory Training

Posted: January 27, 2016 in Uncategorized

Wednesday, January 27, 2016 @ Gryphon Football

McGill Curl-up 2 x 10/8/6 sec

Birddog 2 x 10

Side Plank 2 x 25 sec

a1) Cossack Squat 3 x 10

a2) Mountain Climber with Hand on Ball 3 x 10

b) SL KB DL 3 x 10 @ 60lbs

c1) Single Arm KB Front Squat 3 x 10

c2) GHR 3 x 10

d) High Bar Pause Squat 5 @ 135, 1 @ 225, 5 x 3 @ 275

e1) Suitcase DL 2 x 10 @ 135

e2) Calf Raise 2 x 15

Bench Press Training

Posted: January 25, 2016 in Uncategorized

Monday, January 25, 2016 @ Gryphon Football

McGill Curl-up 2 x 10, 2 x 8, 2 x 6 sec

Birddog 2 x 8

Pallof Chop 2 x 12

a1) Explosive Push-up 3 x 3

a2) Sandbell Throw – back, scoop, shot put L/R x 5 each

b1) Bench Press 2 x 5 @ 135, 5 @ 250, 3 @ 285, 1 @ 320, 3 @ 285, 5 @ 250 – pause first rep of each set.

b2) BPA 5 x 15

c1) Military Press 5 x 10 @ 135

c2) Body Row 5 x 15

d1) BW Triceps Extension 3 x 12

d2) Keiser Curl 3 x 12

Squat Training

Posted: January 24, 2016 in Uncategorized

Sunday, January 24, 2016 @ Gryphon Football

McGill Curl-up 2 x 10 sec, 2 x 8 sec, 2 x 6 sec

Birddog 2 x 10

Side Plank 2 x 20 sec

a1) Box Jump 3 x 3 @ 42″

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

a3) Lat Pulldown 5 x 10

b) Squat 2 x 5 @ 135, 3 @ @25, 1 @ 315, 5 @ 400, 3 @ 450, 1 @ 505, 3 @ 450, 5 @ 405

c) High Bar Squat 5 x 10 @ 225

d) KB Swing 3 x 10 @ 80lbs

I had a tweak in my back today and made everything very tough. I had to focus on being really tight and it hurt my bounce and aggressiveness out of the bottom so I was glad to just get the reps in.

a1) Vertical Jump 3 x 4

a2) Body Saw 3 x 12

b1) Front Squat 2 x 5 @ 135, 1 @ 225, 5 @ 250/290/325/290/250

b2) Lat Pulldown 5 x 10

DL 6 @ 315/365/415 – all sets hook grip.

Single Arm Farmers Walk 2 x 30 yards