Squat, Bench Press and Deadlift Training

Posted: February 27, 2017 in Uncategorized

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

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