Archive for July, 2016

Power Cleans

Posted: July 29, 2016 in Uncategorized

Friday, July 29, 2016 @ Home

3 Position Power Clean 3 x 3 @ 135

Power Clean 3 x 5 @ 205

Power Clean from Hip 3 x 5 @ 185

Row + Front Squat + Press 3 x 5 @ 135

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Thursday, July 28, 2016 @ Gryphon Football

Still no set plan this week.

a1) Forward Crawl x 10 yards, Backward Crawl x 10 yards

a2) Half Kneeling Chop 2 x 12

a3) Rotational + Side + Reverse Lunge 2 x 6 each

b1) Half Kneeling Lift 2 x 12

b2) Single Arm Farmers Walk 2 x 30 yards

c1) Front Squat 5 @ 135/225/275/315/365

c2) Rope Pulldown/Row 4 x 15

d1) Deadlift 5 @ 315/405/495

d2) Mountain Climber with Hands on Ball 2 x 10

e1) KB Swing 4 x 10 @ 80lbs

e2) Sled Push 4 x 20 yards @ sled + 135lbs

e3) Calf Raise 4 x 10

Wednesday, July 27, 2016 @ Gryphon Football

Snatch Grip RDL + Muscle Snatch + SG BTN Press + OH Squat 3 x 5 @ 45lbs

Snatch from Hip 5 @ 95, 5 x 5 @ 115

a1) TRX Row 5 x 10

a2) Explosive Push-up 5 x 5

a3) Repeat Vertical Jump 5 x 6

b1) Military Press 6 @ 45/95/115/135/155/155/155

b2) Band Pullapart 5 x 20

c1) BB Reverse Curl 3 x 12

c2) Single Arm Pushdown 3 x 12

 

Stair Sprint EMOM 8 sets, rest 2 mins, 4 sets

Squat Training

Posted: July 26, 2016 in Uncategorized

Tuesday, July 26, 2016 @ Gryphon Football

In a bit of a transition between training phases and with travel mixed in so not on a strict program at the moment.

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

Birddog with Circle 2 x 5

Pallof Hold 2 x 20 sec

a1) Fat Man Pull-up 5 x 8

a2) Stir the Pot 3 x 15

b) Squat 2 x 5 @ 135, 5 @ 225, 3 @ 315, 3 @ 405, 3 @ 455, 1 @ 495

c) High Bar Squat 5 x 10 @ 275 – the return to sets of 10 on this was pretty tough.

d1) SL KB DL 2 x 8 @ 80lbs

d2) Calf Raise 2 x 15

Monday, July 25, 2016 @ Gryphon Football

Stair Sprints 10 sets on the minute

MB Throw – shot L/R, push press, scoop, slam, twist slam 50 total reps

a1) Pull-up with Knees Tucked 6/5/4/3/2 reps

a2) yoga Push-up 3 x 10

b1) DB Bench Press 15 @ 55/65/75lbs

b2) Band Face Pull 3 x 15

c1) Explosive Push-up 3 x 10

c2) Snatch Grip BTN Press 3 x 15

d) BB Curl 10 @ 45/65/85/105/85/65/45

Power Clean

Posted: July 22, 2016 in Uncategorized

Friday, July 22, 2016 @ Gryphon Football

Power Clean from Hip 5 x 5 @ 185

Thursday, July 21, 2016 @ Gryphon Football

3 Position Power Snatch 3 x 3 @ 95

Power Snatch from Hip 3 x 5 @ 135, 5 x 3 @ 155 – used my oly shoes today, not sure if I like them. This is what happens every time I go back to them haha.

 

a1) Pull-ups with Knee Tuck 5/5/4/3/2 reps

a2) Incline Press 2 x 5 @ 135, 5 @ 210, 3 @ 245, 5 @ 265

b1) Incline Press 5 x 5 @ 210

b2) Band Face Pull 3 x 15

c1) Push-up with Band Behind Back 3 x 12

c2) Band Muscle Snatch 3 x 15

d1) Snatch Grip BTN Press 3 x 15 @ 45lbs – this made my shoulders feel amazing.

d2) Rope Pushdown 3 x 15