Archive for September, 2016

Friday, September 30, 2016 @ Gryphon Football

AM

Power Snatch from Hip + Overhead Squat 2 x 5 @ 95lbs, 2 x 3 @ 115lbs

Power Snatch from Hip 3 @ 135, 3 x 3 @ 155, 3 x 3 @ 135

PM

a) TRX Pull-ups 5 x 10

b1) Incline Press 2 x 5 @ 135, 5 @ 225, 5 @ 245, 5 @ 275, 2 @ 295

b2) Band Face Pull 4 x 15

c1) Close Grip Incline Press 2 x 8 @ 225, 8 @ 185 + 8 @ 135

c2) Band Pullapart 4 x 15

d) Keiser Curl 12/10/8/6/4/2 reps

e) Keiser Pushdown 12/10/8/6/4/2 reps

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Power Circuit andSquat Training

Posted: September 29, 2016 in Uncategorized

Thursday, September 29, 2016 @ Gryphon Football

AM

a1) Scoop Throw 3 x 5

a2) Push Press Throw 3 x 5

a3) Twisting Slam 3 x 5 each way

PM

McGill Curl-up 3 x 15 sec

Birddog 3 x 15 sec

Side Plank 2 x 20 sec

SL KB DL 2 x 8 @ 50lbs

a1) Box Jump  3 x 2 @ 42″ – third set was the best and best at 42″ in a while.

a2) Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 2 @ 390, 2 @ 440, 3 x 2 @ 495 (belt) – all pretty good reps.

b) High Bar Squat 5 @ 405 – back not feeling great so I moved on without doing more volume.

c1) TRX Row 5 x 10

c2) Stir the Pot 3 x 15

d1) Calf Raise 2 x 20

d2) Push-ups 2 x 10

e1) Bulgarian Squat 3 x 6 with 5 sec eccentric

e2) Reverse Hyper 3 x 15

Log Press and Upper Accessories

Posted: September 28, 2016 in Uncategorized

Wednesday, September 28, 2016 @ Gryphon Football

A) Log Clean and Press each rep 2 x 5 @ 135, 3 @ 225, 3 @245 (belt), 3 @ 255 (belt), 3 @ 265 (belt), 2 x 5 @ 245 (belt)

B) Log Press – one clean – 2 x 5 @ 225

C1) Band Pullapart 5 x 15

C2) Overhead Plate Extension 5 x 15

D) Band Curl 3 x 20+20

Power Cleans and Pull-ups

Posted: September 27, 2016 in Uncategorized

Tuesday, September 27, 2016 @ Gryphon Football

Power Clean 3 x 5 @ 185, 4 x 4 @ 205, 5 x 3 @ 225

Pull-ups 7/6/6/5/4 reps

Front Squat and Lower Accessories

Posted: September 26, 2016 in Uncategorized

Monday, September 26, 2016 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Birddog 2 x 8

Side Plank 2 x 20 sec

TRX Row 4 x 12

a1) Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 305, 3 @ 345, 3 x 1 @ 385

a2) Mountain Climber with Ball 3 x 12

b1) Double KB Front Squat 3 x 10 @ 50+50lbs

b2) Double KB Swing 3 x 10 @ 50+50lbs

c1) 3 Directional Lunge 2 x 5

c2) Calf Raise 2 x 20

Power Circuit

Posted: September 24, 2016 in Uncategorized

Saturday, September 24, 2016 @ Home

A1) Explosive Push-up 5 x 5
A2) Squat Jump 5 x 5
A3) Pendlay Row 5 x 5
A4) Power Clean 5 x 5
A5) Front Squat 5 x 5

Incline Press and Upper Accessories

Posted: September 23, 2016 in Uncategorized

Friday, September 23, 2016 @ Gryphon Football

a) DB Row 5 x 10 @ 120lbs

b1) Incline Press 2 x 5 @ 135, 5 @ 225, 3 @ 245, 2 x 1 @ 275, 6 @ 275

b2) Band Face Pull 3 x 15

c1) DB Military Press 10 @ 55/60/65lbs

c2) Band Pullapart 3 x 15

d1) Pushdown 3 x 15

d2) KB Hammer Curl 3 x 15