Squat Training

Posted: December 12, 2016 in Uncategorized

Monday, December 12, 2016 @ Gryphon Football

Had a 2 day NCCP Weightlifting course this weekend taught by Dan Robataille. I would highly recommend that you take a course from him if you get the chance, it far exceeded my high expectations. Although, as a result I am pretty sore in the shoulders and elbows today because we basically lifted the whole time.

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, 4 @ 365, 4 @ 410, 4 @ 465 (belt), 4 @ 480 (belt), 4 @ 495 (belt) – last set felt the best and moved really well.

c) High Bar Squat 5 @ 315, 5 @ 365, 5 @ 405/435/455 (belt)

 

@ Stayfit

A) Ring chin-up 5 x 5

B1) Band Lat Pulldown 2 x 15

B2) Calf Raise 2 x 15

C) Cross Body KB Carry 2 x 40 yards each side

D) SL KB DL 3 x 8 @ 40kg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s