Archive for November, 2016

Wednesday, November 30, 2016 @ Stayfit

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) High Bar Pause Squat 2 x 5 @ 135, 3 @ 225, 5 x 5 @ 315

a2) Ring Pull-up 5 x 3

b) Sumo Deadlift 1 @ 120kg, 1 @ 150kg, 5 @ 170/170/180/190/200kg – this is actually starting to come along. I included it because it is something I have always been weak at and wanted an extra DL variation into my weekly plan. Hopefully I will see carryover to my conventional pull.

c1) Ring Fallout 2 x 12

c2) KB Swing 2 x 12

c3) 3 Direction Lunge 2 x 5

c4) Yoga Push-up 2 x 8

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Bench Press Training

Posted: November 29, 2016 in Uncategorized

Tuesday, November 29, 2016 @ Stayfit

Dislocates, Scap Push-up, Scap Floor Slide, Shoulder ER 2 x 10

a) Bench Press 2 x 5 @ 135, 5 @ 225, 5 @ 245, 3 @ 275, 1 @ 295/305/315/305 – first rep of each set paused.

b) 2 Count Pause Bench 2 x 3 @ 275, 3 x 5 @ 245

c) CSR 6 x 10

d) DB Bench Press 2 x 15 @ 80lbs

e1) Band Pushdown 3 x 15 @ green

e2) Band Pushdown 3 x 15 @ purple

f1) BB Reverse Curl 3 x 10

f2) BB Curl 3 x 10

Squat Training

Posted: November 28, 2016 in Uncategorized

Monday, November 28, 2016 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Birddog 2 x 8

Side Plank 2 x 20 sec

a1) KB Jump 3 x 3 @ 80lbs

a2) Stir the Pot 3 x 12 @ 40lbs

b) Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 390, 3 @ 440, 2 x 1 @ 495 (belt), 3 @ 495 (belt), 1 @ 525 (belt), 1 @ 545 (belt)

c) High Bar Squat 5 @ 300/345/390 (belt)/435 (belt)/455 (belt)

d1) Calf Raise 2 x 15

d2) Pallof Chop 2 x 12

e) SL KB DL 2 x 8 @ 80lbs

f) Pull-up 9/8/7/6/6

Friday, November 25, 2016 @ Gryphon Football

Power Snatch 5 x 3 @ 135

Power Snatch from Hip 3 x 3 @ 135

Pallof Hold 3 x 20 sec

Mountain Climber with Ball 3 x 12

Calf Raise 2 x 20

Lat Pulldown 4 x 12

 

Saturday, November 26, 2016 @ Stayfit

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Kneeling Jump 3 x 4

a2) Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 275/315/355 – all reps felt pretty good especially for 5s week.

b) Deadlift 5 @ 120kg, 5 @ 140kg, 5 @ 170kg, 3 x 5 @ 195kg (belt), 3 @ 220kg (belt), 3 @ 240kg (belt), 1 @ 260kg (belt) – felt pretty good and weights moved well after a little volume at 195kg.

Thursday, November 24, 2016 @ Gryphon Football

Prowler Sprint 8 sets on 90 secs x 40 yards @ sled + 50lbs

TRX Row 4 x 12

@ Home

Band Dislocate, Scap Push-up, 3 Way Shoulder, BTN Band Pulldown 2 x 10 each

a1) Close Grip Bench Press 2 x 5 @ 135, 5 @ 225/235/245/255/265

a2) Band Pullapart 3 x 15

b1) Close Grip Bench 3 x 8 @ 225

b2) DB Rear Delt Raise 3 x 15

c1) DB Steep Incline Press 2 x 15

c2) Plate Cuban Rotation 2 x 10

d1) Band Pushdown 3 x 15

d2) Plate OH Extension 3 x 15

e) DB Hammer Curl 10 @ 50 + 12 @ 40 + 15 @ 30 + 20 @ 20 + 25 @ 10

Wednesday, November 23, 2016 @ Home

a1) Kb Swing 3 x 10 @ 40kg

a2) Push-up 3 x 10

a3) Body Row 3 x 10

High Bar Pause Squat 5 x 5 @ 295

Sumo Deadlift 5 x 5 @ 365

Bench Press Training + Prowler

Posted: November 22, 2016 in Uncategorized

Tuesday, November 22, 2016 @ Gryphon Football

Band Dislocates, No Money, Scap Push-up, BTN Band Pulldown 2 x 10

Dowel External Rotation Stretch 2 x 30 sec

a) DB Row 4 x 12 @ 125lbs

b) Bench Press 2 x 5 @ 135, 5 @ 205, 5 @ 235, 2 x 5 @ 265, 8 @ 265 – pause frist rep of each set.

c1) 2 Count Pause Bench Press 5 x 5 @ 205

c2) Rope Face Pull 3 x 15

d1) Palms up Band Pullapart 3 x 15

d2) KB BUP 2 x 15

e1) Band Pushdown 3 x 15

e2) Band Curl 3 x 15

 

Prowler Sprint – low/high – 4 sets on 90 secs, 6 sets on 2 mins x 40 yards @ sled + 50lbs