Archive for August, 2016

Mcgill Curl-up 3 x 15 sec
Birddog 2 x 8
Side Plank 2 x 20 sec
TRX Row 5 x 12

A) Front Squat 2 x 5 @ 135, 1 @ 225, 5 x 5 @ 295
B1) High Bar Squat 3 x 10 @ 275
B2) TRX Fallout 3 x 10
B3) SL RDL 3 x 10

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Power Cleans and Core

Posted: August 31, 2016 in Uncategorized

Tuesday, August 30, 2016 @ Gryphon Football

a1) Power Clean from Hip 3 x 5 @ 135

a2) Stir the Pot 3 x 15

b1) Power Clean from Hip 4 x 4 @ 185, 3 x 3 @ 205, 2 x 2 @ 225, 3 x 3 @ 205, 4 x 4 @ 185

b2) Pallof Hold 3 x 20 sec

Total Body Accessory Session

Posted: August 27, 2016 in Uncategorized

Saturday, August 27, 2016 @ Gryphon Football

a1) TRX Fallout 5 x 10

a2) Sled Push 5 x 20 yards

b1) KB RDL 5 x 10 @ 80lbs KBs

b2) Single Arm KB Shoulder Press 5 x 10 @ 50lbs

c1) KB Pendlay Row 5 x 10 @ 70lbs KBs

c2) SSB Box Squat 5 x 10 @ 225lbs

Sprint x 10 sets @ 30 yards – mostly did this so the dogs would chase me and get tired out.

Friday, August 26, 2016 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Birddog 3 x 3 with 5 sec pause

Side Plank 2 x 20 sec

TRX Row 5 x 10

a1) Repeat Vertical Jump 3 x 3

a2) Wide Stance Anti-Rotation Chop 3 x 10

b) Power Clean from Hip 3 x 5 @ 185

c) Front Squat 5 @ 135, 1 @ 225, 5 @ 300, 3 @ 340, 2 x 1 @ 380, 3 @ 380

d) Deadlift 3 x 5 @ 315, 1 @ 405, 3 @ 495 (belt), 3 @ 515 (belt + straps), 3 @ 495 (B+S) – thumbs were torn up from hook grip so I strapped up. Found it very hard to tighten my lats when using the straps.

e1) SL Calf Raise 2 x 12

e2) Mountain Climber with Ball 2 x 12

Thursday, August 25, 2016 @ Gryphon Football

a1) Incline Press 2 x 5 @ 135, 5 @ 215, 3 @ 240, 2 x 1 @ 270, 3 @ 270

a2) Band Pullapart 3 x 15

a2) Rope Face Pull 3 x 15

b1) Close Grip Incline Press 3 x 12 @ 185

b2) Rope Pushdown 3 x 15

 

Stair Sprints x 10 sets on 90 seconds

Snatch and Upper Accessories

Posted: August 24, 2016 in Uncategorized

Wednesday, August 24, 2016  Gryphon Football

3 Position Power Snatch 5 x 3 @ 135

Power Snatch from Hip 5 x 3 @ 155

Pull-ups with Knee Tuck 6/5/5/4/3 reps

Straight Arm Lat Pulldown 3 x 20

BB Curl 10 @ 45/65/85/85/85

BB Reverse Curl 10 @ 65, 20 @ 45

Squat Training + Power Clean

Posted: August 23, 2016 in Uncategorized

Tuesday, August 23, 2016 @ Gryphon Football

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

Birddog 2 x 8

Side Plank 2 x 20 sec

SL KB DL 2 x 8

Fat Man Pull-up 5 x 10

a1) Stir the Pot 3 x 10 @ 40lbs

a2) Box Jump 3 x 3 @ 42″

b) Squat 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 375, 3 @ 425, 2 x 1 @ 475 (belt), 3 @ 475 (belt), 1 @ 500 (belt)

c) High Bar Squat 8 @ 345/355/355/355/365

d1) Band GM 3 x 15

d2) Pallof Chop 2 x 12

d3) Calf Raise 2 x 20

 

Power Clean 5 x 5 @ 205