Jumps, Front Squat, Deadlift and Accessories

Posted: November 4, 2016 in Uncategorized

Friday, November 4, 2016 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Birddog 2 x 8

Side Plank 2 x 20 sec

a1)Rope Row/Pulldown 5 x 10

a2) Pallof Hold 3 x 20 sec

b1) Mountain Climber with Ball 2 x 12

b2) Calf Raise 2 x 15

c1) Kneeling Jump 3 x 4

c2) Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 265, 5 @ 315, 3 x 5 @ 350

d) Deadlift 8 @ 250, 8 @ 300, 3 x 8 @ 350

e) Skater Squat 3 x 8

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