Archive for June, 2016

Thursday, June 30, 2016 @ Gryphon Football

a1) Incline Press 2 x 5 @ 135, 3 @ 195, 3 @ 225, 8 @ 250

a2) Pull-up 5/4/3/2/2 reps

b1) Incline Press 5 x 3 @ 195

b2) BPA with palms up 3 x 15

c1) DB Bench Press 12 @ 110/100/90lbs

c2) Face Pull 3 x 15

d1) OH Plate Extension 3 x 15

d2) DB Lateral Raise 3 x 15

 

PM

DL + Power Clean + Front Squat 3 x 3 @ 135

Power Clean 5 x 3 @ 205

Snatch

Posted: June 29, 2016 in Uncategorized

Wednesday, June 29, 2016 @ Gryphon Football

Snatch rdl + muscle snatch + oh squat 3 x 5 @ 45

Snatch from Hip 3 x 5 @ 95, 3 x 3 @ 135, 3 x 1 @155, 3 x 3 @ 135

Squat and Lower Accessories

Posted: June 28, 2016 in Uncategorized

Tuesday, June 28, 2016 @ Gryphon Football

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

Birddog with Pause 2 x 6

Side Plank with KB 2 x 20 sec @ 20lbs

a1) Pull-up/Body Row Hybrid 5 x 8

a2) Stir the Pot 3 x 10 @ 40lbs

b) High Bar Squat 2 x 5 @ 135, 3 @ 225, 3 @ 315, 3 @ 365, 5 @ 405

c1) High Bar Squat 5 x 3 @ 315

c2) Pallof Chop 2 x 10

c2) Single Leg Calf Raise 2 x 10

d) SL KB DL 3 x 8 @ 90lbs

e) KB Swing 3 x 12 @ 80lbs + red band

Monday, June 27, 2016 @ Gryphon Football

a1) Bench Press 2 x 5 @ 135, 3 @ 205, 3 @ 230, 8 @ 260

a2) Cable Row 5 x 10

b1) Bench press 5 x 3 @ 205

b2) BPA 3 x 15

c1) Incline DB Press 3 x 12 @ 75lbs

c2) LYT Raise 3 x 5 each

d1) DB Hammer Curl 3 x 15

d2) BB Curl 3 x 15

 

Stair Sprint x 6 sets

Single Leg Vertical Jump 3 x 5 each

Repeat Hurdle Hop 3 x 5

Last Two Sessions

Posted: June 23, 2016 in Uncategorized

Wednesday, June 22, 2016 @ Gryphon Football

DL + Clean from Hip + Front Squat 3 x 3 @ 135

Clean from Hip 3 x 3 @ 185, 3 x 2 @ 205, 3 x 1 @ 225

 

Run – around track with grass hill diagonal run x 2 laps.

 

Thursday, June 23, 2016 @ Gryphon Football

a1) Lat Pulldown 3 x 12

a2) Birddog with Pause 2 x 6

b1) Stir the Pot 3 x 15

b2) Rotational + Side + Reverse Lunge 2 x 8 @ red band

c1) Front Squat 3 x 5 @ 225

c2) Pallof Chop 2 x 10

d) Deadlift 3 x 6 @ 275

Tuesday, June 21, 2016 @ Gryphon Football

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

Birddog 2 x 8

Side Plank 2 x 20 sec

a1) Lat Pulldown 3 x 15

a2) Stir the Pot 3 x 15

b) Squat 2 x 5 @ 135, 3 @ 225, 3 @ 315, 1 @ 405, 1 @ 455, 1 @ 500

c) Deadlift 3 @ 315, 1 @ 405, 1 @ 500

d) SL KB DL 2 x 8 @ 80lbs

e) KB Swing 2 x 15 @ 80lbs

 

2 x 400 metres with 10 mins between reps

  • 1st rep was 1:17
  • 2nd rep went intentionally slower at 1:27

Monday, June 20, 2016 @ Gryphon Football

I have been roped into doing the Speed River Inferno Downtown Road Mile on Friday:

http://raceroster.com/events/2016/8829/speed-river-inferno-downtown-road-mile

I decided to test the waters of feasibility yesterday with a 1200 metre time trial which I completed in 5:30. It was difficult but I had a little bit left.

Today I hit 2 x 800 metres with 10 mins between reps. My first came in at 3:22 and the second at 3:37. I actually didn’t fell too bad afterwards. I think I will do one more run this week and then hope for the best. My goal is to not die/totally embarrass myself.

After my 800s I did:

a1) Bench Press 2 x 5 @ 135, 5 @ 225, 3 @ 275, 1 @ 315, 3 @ 275, 5 @ 225

a2) Keiser Row/Pulldown 5 x 12

b1) Band Pushdown 3 x 20

b2) Band Pullapart 3 x 20

b3) Keiser Curl 3 x 20