Archive for February, 2017

Sprints

Posted: February 28, 2017 in Uncategorized

Tuesday, February 28, 2017 @ Gryphon Football

Stair Sprints 10 sets on 90 sec

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Monday, February 27, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

SL KB DL x 8 each side

a1) Vertical Jump 3 x 5

a2) Stir the Pot 3 x 15

b) Squat 3 x 5 @ 135, 3 @ 245, 3 @ 335, 2 @ 405, 2 @ 455 (belt), 2 @ 500/515/535 (belt + SBD Large), 1 @ 545 (belt + SBD Large)

c) High Bar Squat 3 @ 315, 3 @ 405/455/475/495 (belt + SBD Large)

d) 3 Count Pause Bench Press 3 x 5 @ 225

e) Deadlift 3 @ 315, 3 x 1 @ 405 (belt), 3 x 1 @ 495 (belt)

f) SL KB DL 2 x 8 @ 48kg

g1) Chin-up 5 x 5

g2) Calf Raise 3 x 15

Sprints + Bench Press Training

Posted: February 26, 2017 in Uncategorized

Sunday, February 26, 2017 @ Stayfit

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

A) Bench Press 2 x 5 @ 70kg, 2 @ 105/120/135/137.5/140, 1 @ 145/150/152.5

B1) Close Grip Bench 3 @ 125/127.5/130/130/130kg

B2) Band Pullapart 3 x 20

C1) CSR 5 x 10

C2) KB BUP 2 x 15

D) Rope Face Pull 3 x 15

E) Rope OH Extension 3 x 15

F) EZ Curl 3 x 20

 

@ Gryphon Football

8 stair sprints on 90 sec

Thursday, February 23, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) KB Swing 3 x 5 @ 80lbs

a2) Mountain Climber with Ball 3 x 12

b) Front Squat 2 x 5 @ 135, 5 @ 225, 3 @ 295/335/385

c) Squat 1 @ 225, 1 @ 315, 1 @ 405/475/525/555 (belt) – these felt pretty good, came just slightly forward on 555 but it still moved well and felt very easy. Wanted to get a decent single in today because I wasn’t having a great day to get it in on Monday.

d) Bench Press 2 x 5 @ 135, 3 @ 225, 1 @ 275/295/315 – paused.

e) Deadlift 3 @ 315, 3 @ 385, 3 @ 440 (straps), 3 @ 495/525/530 (belt and straps) – these felt good, used straps because my thumbs were torn up from hook grip.

f1) Band Row 3 x 20

f2) Back Extension 3 x 12

g1) Calf Raise 2 x 15

g2) Lateral Squat 2 x 10

Solid all round session today. Got in all 3 lifts and then some. Feeling good going into the last few weeks.

Sprints + Bench Press Training

Posted: February 22, 2017 in Uncategorized

Wednesday, February 22, 2017 @ Gryphon Football

Stair Sprints 10 sets on 90 secs

a1) Rope Face Pull 3 x 15

a2) Scap Push-up 2 x 10

b1) Cable Rope Row 5 x 10

b2) Band Dislocates 2 x 10

c1) Bench Press 2 x 5 @ 135, 3 @ 225, 3 @ 250, 3 x 3 @ 285, 1 @ 305/320/335 – all reps paused.

c2) Band Pullapart 3 x 20

d) Close Grip Bench Press 5 x 4 @ 275

e) KB BUP 2 x 20

f) DB Hammer Curl 3 x 20

g) Band Pushdown 3 x 20

Accessory Training

Posted: February 21, 2017 in Uncategorized

Tuesday, February 21, 2017 @ Gryphon Football

a1) Chin-up 5 x 5

a2) SL KB DL 2 x 8 @ 80lbs

a2) KB Swing 3 x 10 @ 48kg

Squat Training

Posted: February 20, 2017 in Uncategorized

Monday, February 20, 2017 @ Stayfit

Mcgill Curl-up 3 x 15 sec

Birddog 2 x 8

Side Plank 2 x 20 sec

A1) Seated Jump 3 x 5

A2) Stir the Pot 3 x 15

B) Squat 2 x 5 @ 75kg, 3 @ 120, 3 @ 150, 3 @ 175, 3 @ 200/225/225/225 (belt)

C) High Bar Squat 4 @ 145/175/195/195/195 (belt)

D) DL 2 x 3 @ 120kg, 2 x 2 @ 170 (belt), 2 x 1 @ 200 (belt), 2 x 1 @ 220 (belt)