Archive for April, 2016

Bench Press Training

Posted: April 29, 2016 in Uncategorized

Friday, April 29, 2016 @ Gryphon Football

a1) Throw – hammer L/R, slam, push press x 5

a2) Lying MB Throw 3 x 3

b1) Bench Press 2 x 5 @ 135, 8 @ 175/205/240/240/240

b2) TRX Row 5 x 10

c1) DB Bench Press 3 x 15 @ 100lbs

c2) Face Pull 5 x 15

d1) DB Curls 3 x 10

d2) Rope Pushdown 3 x 10

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Thursday, April 28, 2016 @ Gryphon Football

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

Birddog 2 x 10

Pallof Circles 2 x 15

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, 4 @ 265/300/340/340/340

c) DL 5 @ 315, 3 x 5 @ 405, 2 @ 475/495/515 (belt) – all sets felt good and with good speed.

d) Bulgarian Split Squat 3 x 10

Wednesday, April 27, 2016 @ Gryphon Football

a1) Seated Row 5 x 10

a2) Explosive Push-up 3 x 3

b) Throws – back, shot L/R, scoop x 5 each

c1) Bench Press 2 x 5 @ 135, 4 @ 225/260/295/295/295 – pause first rep of each set.

c2) BPA 5 x 15

d) Close Grip Bench 8 @ 170/205/235/235/235

e1) SL KB DL 2 x 10 @ 60lbs

e2) Mountain Climber with Hands on Ball 2 x 10

e3) Cossack Squat 2 x 10

f1) High Bar Pause Squat 4 x 4 @ 315

f2) Calf Raise 2 x 15

g1) BB Curl 3 x 10

g2) Band Pushdown 3 x 10

Squat Training

Posted: April 25, 2016 in Uncategorized

Monday, April 25, 2016 @ Gryphon Football

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

Birddog 2 x 10

Side Plank 2 x 25 sec

Lat Pulldown 5 x 10

a1) Box Jump 3 x 3 @ 39″

a2) Stir the Pot 3 x 12 @ 30lbs

b) Squat 2 x 5 @ 135, 3 @ 245, 1 @ 335, 4 @ 385, 4 @ 435, 3 x 4 @ 495 (belt) – most volume I have every done at 495 in a session. All reps felt pretty good and moved well.

c) High Bar Squat 4 x 5 @ 385, 5 @ 405

d) KB Swing 3 x 10

Friday, April 22, 2016 @ Gryphon Football

a1) McGill Curl-up 2 x 10/8/6 sec

a2) Birddog 2 x 10

b1) Vertical Jump 3 x 5

b2) Rolling Plank 3 x 6

c1) Front Squat 5 x 5 @ 225 + hip circle

c2) McGill Pull-up 5 x 3

d) Deadlift 5 @ 315, 5 @ 405, 1 @ 475/525/575/525 (belt) – all went pretty well even though it didn’t feel like the best day technically.

Bench Press Training

Posted: April 21, 2016 in Uncategorized

Thursday, April 21, 2016 @ Gryphon Football

a1) Bench Press 2 x 5 @ 135, 5 @ 225, 3 x 5 @ 275, 3 x 1 @ 315 – pause first rep of each set.

a2) Body Row 6 x 12

a2) BPA 3 x 15

b1) DB Bench Press 3 x 25 @ 50lbs

b2) Lateral Raise 3 x 25

c1) Rope Pushdown 3 x 25

c2) DB Curl 3 x 20

 

Circuit Workout

Posted: April 20, 2016 in Uncategorized

Wednesday, April 20, 2016 @ Gryphon Football

High Bar Squat 5 @ 135/185/225/275/315/275/225/185/135

Between sets of squats I did the following:

Bowler Squat 3 x 10

STP 3 x 10

Lat Pulldown 2 x 15

Calf Raise 2 x 15

Push-ups 2 x 15

All took about 17 mins, pretty much doing crossfit now.