Monday, November 21, 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 @ 70lbs
a2) Stir the Pot 3 x 12 @ 40lbs
b) Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 340, 5 @ 390, 3 x 5 @ 440, 1 @ 475, 1 @ 495 – felt pretty solid on all reps.
c) High Bar Squat 8 @ 275, 8 @ 320, 2 x 8 @ 370 (belt), 8 @ 385 (belt)
d1) Calf Raise 2 x 20
d2) Pallof Chop 2 x 12
e) Pull-ups 9/8/7/6/5 reps
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