Archive for May, 2016

Tuesday, May 31, 2016 @ Gryphon Football

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

Birddog 2 x 10

Side Plank 2 x 20 sec

Lat Pulldown 5 x 12

Stir the Pot 3 x 10 @ 40lbs

High Bar Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 3 @ 335, 3 @ 385, 3 @ 435, 5 x 3 @ 335 – trying out the PUSH unit to track some velocities. Will post some thoughts on it after a few sessions.

SL KB DL 3 x 8 @ 80lbs

Double KB Swing 3 x 12 @ 50+50lbs

Pallof Chop 2 x 12

PM @ Home

Power Clean 3 x 5 @ 135, 6 x 3 @ 185

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Monday, May 30, 2016 @ Gryphon Football

a1) Bench Press 2 x 5 @ 135, 3 @ 205, 3 @ 230, 8 @ 255, 5 x 3 @ 205

a2) TRX Row with Feet Up 5 x 10

a2) BPA 3 x 15

b1) Incline DB Press with 3 sec Eccentric 3 x 12 @ 65lbs

b2) DB Rear Delt 3 x 15 @ 25lbs

c1) BW Triceps Extension on Bench 3 x 15

c2) DB Hammer Curl 3 x 15

 

Stair Sprint x 5 sets

Throws – scoop, scoop forward, shot L/R x 10 each

Rolling Hops 3 x 10

Snatch Workout

Posted: May 30, 2016 in Uncategorized

Sunday, May 29, 2016 @ Home

Complex – snatch grip DL, rdl, snatch from hip,OH squat 3 x 5 @ 65

Snatch from Hip 5 x 5 @ 95

OH squat 3 x 5 @ 95

Trx rotation 2 x 10

Trx fallout with 5 sec pause 3 x 5

Clean Workout

Posted: May 29, 2016 in Uncategorized

Saturday, May 28, 2016 @ Home

Trx flutter 3 x 10

Trx anti-rotation press 2 x 10

Trx chest fly 2 x 10

Complex – row, rdl, clean, front squat, press 3 sets x 5 reps each @ 95lbs

Clean from Hip 3 x 5 @135, 3 x 4 @ 155, 3 x 3 @ 185, 3 x 2 @ 205, 3 x 1 @ 225

Thursday, May 26, 2016 @ Gryphon Football

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

Side Plank 2 x 20 sec

Birddog 2 x 10

Lat Pulldown 4 x 12

a1) Front Squat 5 @ 135, 3 x 5 @ 225 + Hip Circle

a2) Wide Stance Anti-Rotation Chop 3 x 10

b) DL 4 x 6 @ 315

c1) Rotational + Side + Reverse Lunge 2 x 3 @ band + 45lbs barbell

c2) Mountain Climbers with Hands on Ball 2 x 12

Complexes and Cleans

Posted: May 26, 2016 in Uncategorized

Thursday, May 26, 2016 @ Home

Got some Rogue bumpers for home so I can do some small things without being at work. Mostly did this to train off the cuff and do things for fun again with no real plans.

AM

Complex – deadlift + power clean from hip + front squat x 5 reps each @ 95/115/135

Power Clean from Hip 5 @ 155/185/185/185

TRX Fallout 3 x 10

TRX Rear Delt 2 x 10

TRX Chest Fly 2 x 10

Upper Body Training

Posted: May 25, 2016 in Uncategorized

Wednesday, May 25, 2016 @ Gryphon Football

a1) Bench Press 2 x 5 @ 135, 5 @ 225, 5 @ 245, 3 x 5 @ 275 – working on widening my grip a little.

a2) Body Row 6 x 12

b1) Push-ups with Hands on KBs 3 x 10

b2) BPA 3 x 12

c) KB BUP 2 x 12

d) Keiser Curl + BB Reverse Curl 2 x 15+10

Med Ball Throws 50 total reps