Archive for March, 2017

Prowler Sprint + Accessories

Posted: March 30, 2017 in Uncategorized

Thursday, March 30, 2017 @ Gryphon Football

Prowler Sprint – low/high – 6 x 30 yards @ sled + 50lbs

 

a1) Close Grip Bench Press 5 @ 175/205/205/225

a2) TRX Row with Pause 4 x 10

b1) KB Swing 3 x 10 @ 80lbs

b2) Step-up Jump 3 x 10 each leg

c1) BB Curl 2 x 20

c2) Pushdown 2 x 20

c3) Band Pullapart with Palms-up 2 x 20

Wednesday, March 29, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

Log Press (one clean) 5 @ 135, 3 x 3 @ 225

Front Squat 5 @ 135, 5 @ 225, 3 x 5 @ 315

Yoke Walk – Spud Straps 2 x 75 feet @ 555lbs, 2 x 75 feet @ 605lbs

SL KB DL 3 x 8 @ 48kg

KB Bench Pull with Pause 3 x 12 @ 60lbs KBs

Stir the Pot 3 x 12

Monday, March 27, 2017 @ Gryphon Football

Stair Sprints 10 sets on 90 sec

 

Turkish Get-up 3 x 1 each side @ 40lbs

a1) TKE Squat 3 x 10

a2) Mountain Climber with Ball 3 x 12

b) Log Press (one clean) 5 @ 135, 3 @ 185, 3 x 3 @ 225, 1 @ 245/265/265 (belt)

c) Farmer’s Walk

2 x 75 feet @ 220lbs – fat handles

2 x 70 feet @ 240lbs (belt) – regular handles, 35 foot course

d) Strict Log Press 3 x 5 @ 185lbs

e1) High Bar Squat 5 @ 135, 5 @ 225, 3 x 5 @ 315 (3 sec eccentric), 3 @ 365/385/405

e2) Double KB Row with Pause 3 x 10

Power Circuit and Accessories

Posted: March 25, 2017 in Uncategorized

Saturday, March 25, 2017 @ Gryphon Football

a1) Scoop Throw 3 x 5

a2) Push Press Throw 3 x 5

a3) MB Slam 3 x 5

a4) Keiser Reverse Woodchop 3 x 5 each

a5) Lateral Single Leg Jump 3 x 5 each

b1) Rope Row with Pause 5 x 10

b2) KB Push-ups with band 4 x 10

c1) Calf Raise 3 x 15

c2) Stir the Pot 3 x 15

Friday, March 24, 2017 @ Gryphon Football

Stair Sprints 8 sets on 90 secs

 

a1) Turkish Get-up 3 x 1 @ 40lbs per side

a2) Band TKE Squat 3 x 10 @ band + 50lbs KB

b) Farmers Walk – fat handles, 75 foot course

150 feet @ 160lbs

2 x 75 feet @ 200lbs

2 x 75 feet @ 220lbs

c) Yoke Walk – spud straps, 75 foot course

2 x 75 feet @ 465lbs

2 x 75 feet @ 555lbs

d) Axle DL – 13.5″, straps

5 @ 265, 3 x 5 @ 465lbs

 

Solid session for the first strongman work in a long time. Everything felt pretty good and natural.

Wednesday, March 23, 2017 @ Gryphon Football

a1) Scoop Throw 3 x 5

a2) Twisting MB Slam 3 x 5 each side

a3) Explosive Push-up 3 x 5

a4) MB Side Throw 3 x 5 each side

a5) Squat Jump 3 x 5

a6) Heidens 3 x 5 each side

 

Thursday, March 23, 2017 @ Gryphon Football

TKE Band Squat 2 x 10

Log Press (one clean) 2 x 5 @ 135, 3 @ 185, 3 @ 205, 5 x 3 @ 225 – actually felt pretty good considering I haven’t touched a log since Oktoberfest.

a1) TRX Row with Pause 4 x 10

a2) Single Arm KB Farmers Walk 3 x 25 yards each way

b1) KB Swing 3 x 10 @ 80lbs

b2) Lateral Squat 3 x 10

c) High Bar Squat 5 @ 135, 5 @ 225, 5 x 5 @ 315 with 3 sec eccentric.

Sprints + Total Body Session

Posted: March 21, 2017 in Uncategorized

Tuesday, March 21, 2017

@ Gryphon Football

Stair Sprints 10 sets on 90 sec

@ Stayfit

TGU 3 x 1 each side @ 16kg
SL KB DL 3 x 10 @ 32kg

Military Press 5 x 5 @ 60kg
Ring Row 5 x 10

Bulgarian Squat 3 x 10
Ring Fallout 3 x 10

Front Squat 5 x 5 @ 105kg

Last Week of Training

Posted: March 21, 2017 in Uncategorized

Saturday, March 11, 2017 @ Stayfit

SL KB DL 2 x 8 @ 32kg, 8 @ 40kg

KB Swing 3 x 10 @ 40kg

Ring Chin-up 3 x 5

SA Farmers Walk 3 x 20 yards

DB Bench Press 2 x 20

CSR 3 x 15

BTN Snatch Grip Press 2 x 20

Rear Delt Machine 2 x 20

Bulgarian Squat 2 x 20

Calf Raise 2 x 20

 

Monday, March 13, 2017 @ Stayfit

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Seated Jump 3 x 5

a2) Band Row 3 x 15

b) Front Squat 2 x 5 @ 75kg, 3 @ 100kg

c) Squat 3 @ 125kg, 3 @ 155, 2 @ 185 (belt), 1 @ 205 (belt), 1 @ 230 (belt)

d) Deadlift 3 @ 125kg, 3 @ 175 (belt), 1 @ 205/225 (belt)

e) Bench Press 2 x 5 @ 75kg, 3 @ 105, 2 @ 120, 1 @ 130/140/150, 2 @ 145

 

Tuesday, March 14, 2017 @ Home

BPA 3 x 15

DB Row 3 x 15

DB SHoulder Press 3 x 10

KB Swing 3 x 10

Band Curl 3 x 20

Reverse Lunge 3 x 10

Band Pushdown 3 x 20

 

Thursday, March 16, 2017 @ CPU Nationals Warm-up Room

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

Squat 2 x 5 @ 75kg, 3 @ 105, 3 @ 135, 2 @ 175 (belt), 1 @ 185 (belt)

Bench Press 2 x 5 @ 75kg, 3 @ 105, 2 @ 125, 1 @ 135

Deadlift 3 @ 125kg, 2 @ 155 (belt), 1 @ 185 (belt)

Friday, March 10, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Squat Jump 3 x 5 @ 45lbs

a2) Stir the Pot 3 x 15

b) Front Squat 2 x 5 @ 135, 3 @ 225, 3 @ 315, 2 @ 365, 1 @ 405

c) High Bar Squat 3 @ 315, 3 @ 405 (belt), 2 @ 455 (belt), 1 @ 505 (belt)

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

e) Deadlift 3 @ 315, 1 @ 405/475/525 (belt), 3 @ 475 (belt + straps)

Bench Press Training

Posted: March 9, 2017 in Uncategorized

Thursday, March 9, 2017 @ Gryphon Football

a) Bench Press 2 x 5 @ 135, 5 @ 225, 2 @ 275/295/315, 3 x 1 @ 325 – all paused.

b1) 3 Count Pause Bench 3 x 2 @ 295

b2) Band Pullapart 3 x 20

c1) Rope Row 3 x 10

c2) Band Pushdown 3 x 20

d1) BTN Snatch Grip 2 x 20

d2) BB Curl 2 x 20

e) Rope Face Pull 2 x 20