Archive for March, 2016

Bench Press Session

Posted: March 31, 2016 in Uncategorized

Thursday, March 31, 2016 @ Gryphon Football

a1) Bench Press 2 x 8 @ 135, 5 @ 225, 1 @ 275, 1 @ 295, 1 @ 315, 1 @ 335, 1 @ 345, 1 @ 315 – pause first rep of each, happy with this right now.

a2) BPA 5 x 15

b) Slingshot Bench Press 10 @ 225, 10 @ 275, 3 x 5 @ 315

c1) Straight Arm Pulldown 3 x 15

c2) BB Curl 3 x 15

c3) Lateral Raise 3 x 15

c4) Rope Pushdown 3 x 15

Lower Body Accessory Day

Posted: March 30, 2016 in Uncategorized

Wednesday, March 30, 2016 @ Gryphon Football

Turkish Get-up 3/2/1 reps @ 40lbs

Single Arm Front Rack Carry 2 x 30 yards @ 80lbs

a1) SL KB DL 3 x 8 @ 60lbs

a2) Mountain Climber with Hands on Ball 3 x 10

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

b2) McGill Pull-up 5 x 2

c) Single Leg Calf Raise 2 x 12

Bench Press Pyramid

Posted: March 29, 2016 in Uncategorized

Tuesday, March 29, 2016 @ Gryphon Football

Deload week.

a1) Prowler – low, high –  6 x 30 yards @ sled + 50lbs

a2) Throws – back, hammer L/R, scoop, push, slam x 10 each

b1) Bench Press 5 @ 135/155/185/205/225/245/275/245/225/205/185/155/135

b2) Body Row – over/underhand – 13 sets x 6 reps

c1) BPA 3 x 25

c2) Keiser Pushdown 3 x 25

d) Single Arm BB Curl 3 x 6

e1) Band Reverse Curl 2 x 20

e2) Band Curl 2 x 20

High Bar Squat Pyramid

Posted: March 28, 2016 in Uncategorized

Monday, March 28, 2016 @ Gryphon Football

Deload week.

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

Birddog 2 x 10

Rolling Plank 2 x 5

Lat Pulldown 4 x 12

a1) Repeat Long Jump 3 x 5

a2) Stir the Pot 3 x 15

a3) KB Swing 3 x 15

b) High Bar Squat 5 @ 135/185/225/275/315/365/405/365/315/275/225/185/135 – this was fairly difficult. I didn’t take much rest on the way down the pyramid and the whole thing took me about 20 mins. The aftermath is some pretty pumped erectors and shakey legs.

Bench Press Training

Posted: March 25, 2016 in Uncategorized

Friday, March 25, 2016 @ Gryphon Football

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

Pallof Hold 2 x 20 sec

Birddog 2 x 10

Throws – hammer L/R, slam, push press x 5 each

Lying MB Chest Pass 3 x 3

Seated Row 5 x 10

a1) Bench Press 2 x 5 @ 135, 3 @ 205, 3 @ 240, 3 x 3 @ 275 – pause first rep each set.

a2) Face Pull 5 x 15

b) DB Bench Press 3 x 12 @ 100lbs

c1) Keiser Curl 3 x 12

c2) BW Triceps Extension 3 x 12

Thursday, March 24, 2016 @ Gryphon Football

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

Birddog 2 x 10

Rolling Plank 2 x 5

Lat Pulldown 5 x 10

a1) Vertical Jump 3 x 3

a2) Body Saw 3 x 12

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

c) DL 5 x 5 @ 405 – all hook grip.

d) Skater Squat 3 x 12

Wednesday, March 23, 2016 @ Gryphon Football

Turkish Get-up 3/2/1 @ 40lbs

Single Arms Farmers Walk 3 x 30 yards @ 80lbs

a1) Cossack Squat 3 x 10

a2) GHR 3 x 10

b1) SL KB DL 3 x 8 @ 80lbs

b2) Mountain Climber with Hands on Ball 3 x 10

c1) 2 Count Pause Bench 2 @ 225/245/245/275/275

c2) Rope Row 4 x 15

d1) Pause Squat 5 x 3 @ 315

d2) SL Calf Raise 2 x 12