Last Few Sessions

Posted: October 13, 2016 in Uncategorized

Just throwing some sessions together this week after Oktoberfest on the weekend.

Tuesday, October 11, 2016 @ Gryphon Football

Stair Sprints 6 sets on 60 secs, 6 sets on 90 secs

Wednesday, October 12, 2016 @ Gryphon Football

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

a1) Snatch from Hip + overhead Squat 3 x 5+5 @ 95lbs

a2) MB Twisting Slam 3 x 5 L/R

a3) Push Press Throw 3 x 5

a4) Side Throw R 3 x 5

a5) Side Throw L 3 x 5

Snatch from Hip 5 x 3 @ 135lbs

Thursday, October 13, 2016 @ Gryphon Football

AM

Stair Sprints 4 sets on 60 secs, 4 sets on 90 secs

a1) TRX Row 6 x 12

a2) Bench Press 3 x 5 @ 225, 3 x 3 @ 275

b1) KB BUP 3 x 15

b2) Band Face Pull 3 x 20

c1) BB Curl 3 x 15

c2) Keiser Pushdown 3 x 15

PM

McGill Curl-up 3 x 15 secs

Birddog 2 x 8

Side Plank 2 x 20 secs

Bowler Squat 2 x 8

Front Squat 2 x 5 @ 135, 3 x 5 @ 225, 3 x 3 @ 275

Stir the Pot 3 x 15

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