Archive for October, 2016

Squat Training + Sprints

Posted: October 31, 2016 in Uncategorized

Monday, October 31, 2016 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) KB Jump 3 x 4 @ 60lbs

a2) Stir the Pot 3 x 12 @ 40lbs

b) Squat 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 330, 5 @ 385, 2 x 5 @ 435 (belt), 8 @ 435 (belt) – felt pretty good all around.

c) High Bar Squat 10 @ 205/250/295/295/295

d1) SL KB DL 3 x 8 @ 100lbs

d2) Calf Raise 3 x 15

e) Pull-ups 8/7/6/6/5 reps

 

Stair Sprints 4 reps on 60 secs

Bench Press Training + Sprints

Posted: October 30, 2016 in Uncategorized

Sunday, October 30, 2016 @ Gryphon Football

a) DB Row 5 x 10 @ 125lbs

b1) Bench Press 2 x 5 @ 135, 5 @ 205, 5 @ 230, 2 x 5 @ 260, 8 @ 260 – pause first rep of each set.

b2) Band Pullapart 3 x 20

b2) DB Rear Delt Raise 3 x 20

c) Yoga Push-up 3 x 12

d) BB Reverse Curl 3 x 15 @ 65lbs

e) Rope Pushdown 3 x 15

f) Half Kneeling Cable Chop 2 x 10

g) Half Kneeling Cable Lift 2 x 10

 

Stair Sprints 6 sets on 60 secs

Friday, October 28, 2016 @ Gryphon Football

AM

Power Clean 3 @ 135, 3 @ 185, 3 @ 225, 2 @ 245, 1 @ 265, 3 @ 235, 2 @ 245, 3 x 1 @ 275 – form is consistently getting better. Still need to work on fast elbow turnover into catch.

 

PM

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

Rope Row/Pulldown 5 x 10

a1) Kneeling Jump 3 x 5

a2) Pallof Hold 3 x 20 sec

b) Front Squat 5 @ 135, 3 @ 225, 3 @ 285, 3 @ 330, 3 x 3 @ 370

c) Deadlift 10 @ 225/275/325/325/325

Thursday, October 27, 2016 @ Gryphon Football

a1) Incline Press 2 x 5 @ 135, 3 @ 205, 3 @ 235, 2 x 3 @ 265, 6 @ 265

a2) TRX Row 5 x 10

a2) Band Face Pull 3 x 20

b1) DB Bench Press 12 @ 110lbs, 2 x 12 @ 100lbs

b2) Band Muscle Snatch 3 x 15

c) Single Arm Keiser Pushdown 3 x 20

d) Keiser Curl 3 x 20

 

Stair Sprints 8 sets on 60 secs

Wednesday, October 26, 2016 @ Gryphon Football

a1) Power Snatch from Hip 4 x 4 @ 135, 2 x 2 @ 155

a2) MB Slam 3 x 5

a2) Explosive Push-up 3 x 5

b1) SSB Anderson Squat 5 x 5 @ 225lbs

b2) Side Throw L/R 3 x 5 each

c) Sumo DL 5 @ 225, 5 @ 275, 5 x 5 @ 315

Tuesday, October 25, 2016 @ Gryphon Football

Stair Sprints 8 sets on 60 secs, 4 sets on 75 secs

a1) Military Press 10 @ 100, 10 @ 115, 3 x 10 @ 135lbs

a2) Cable Seated Rope Row 5 x 10

b) Slingshot Bench Press 3 @ 215/245/275/275/275

c) Band Pullapart 3 x 20

d) DB Lateral Raise 3 x 20

e) BB Reverse Curl 3 x 20

f) BW Triceps Extension 3 x 20

Squat Training

Posted: October 24, 2016 in Uncategorized

Monday, October 24, 2016 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

Pull-ups 8/7/6/5/5 reps

a1) KB Jump 3 x 5 @ 50lbs

a2) Stir the Pot 3 x 12 @ 40lbs

b) Squat 5 @ 135, 3 @ 225, 1 @ 315, 3 @ 355, 3 @ 410 2 x 3 @ 460 (belt), 5 @ 460 (belt)

c) High Bar Squat 12 @ 225, 3 x 12 @ 275

d) SL KB DL 8 @ 80, 2 x 8 @ 90lbs

e1) Pallof Chop 2 x 12

e2) Calf Raise 2 x 15