Archive for April, 2017

Thursday, April 27, 2017 @ Gryphon Football

Power Clean 5 x 5 @ 205

a1) Lat Pulldown with Pause 5 x 12

a2) Band Pullapart 5 x 15

b) Military Press 5 x 5 @ 155

c1) DB Bench Press 3 x 15 @ 75lbs

c2) 3 Way Shoulder 3 x 15

d1) BW Triceps Extension 4 x 15

d2) Keiser Curl 4 x 15

Stair Sprint 10 sets on 90 sec

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Lower Body Training

Posted: April 27, 2017 in Uncategorized

Wednesday, April 26, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Repeat Long Jump 3 x 8

a2) Mountain Climber with Ball 3 x 15

b1) Front Squat 2 x 5 @ 135, 1 @ 225, 3 x 5 @ 315

b2) Rope Row with Pause 5 x 12

c1) TB DL (11″) 3 @ 245, 1 @ 335, 1 @ 425, 5 x 5 @ 475

c2) Band Push-up 3 x 10

d1) Walking Lunge 3 x 15

d2) Calf Raise 3 x 15

d3) Reverse Hyper 3 x 15

Tuesday, April 25, 2017 @ Gryphon Football

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

Power Clean 3 @ 135, 3 x 5 @ 195, 3 x 3 @ 215

a1) Double KB Row with Pause 5 x 12

a2) Band Pullapart with Palms up 5 x 15

b1) Incline Press 2 x 5 @ 135, 1 @ 225, 3 x 5 @ 255, 2 x 5 @ 245

b2) Face Pull 5 x 15

c) Double KB BUP 3 x 10 @ 40lbs

d1) Band Pushdown 4 x 15

d2) Fat Bar Curl 4 x 15

Sunday, April 23, 2017 @ Stayfit

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Repeat Vertical Jump 3 x 8

a2) Stir the Pot 3 x 15

b1) High Bar Squat 2 x 5 @ 135, 5 @ 225, 1 @ 315, 5 x 5 @ 365

b2) TRX Row with pause 5 x 12

c1) Push-up 3 x 15

c2) Deadlift 5 @ 225, 3 x 5 @ 170kg

d) SL KB DL 3 x 12 @ 40kg

e1) Calf Raise 3 x 15

e2) KB Swing 3 x 15 @ 40kg

 

a1) Scoop Throw 3 x 10

a2) Twisting Slam 3 x 5 each side

a3) Push PRess Throw 3 x 10

a4) Lateral Step-up Jump 3 x 5 each side

Upper Body Training

Posted: April 20, 2017 in Uncategorized

Thursday, April 20, 2017 @ Gryphon Football

a1) Lat Pulldown with pause 5 x 12

a2) Band Pullapart with Palms up 5 x 15

b) Military Press 5 x 5 @ 145

c1) DB Bench Press 3 x 12 @ 75

c2) 3 Way Shoulder 3 x 12

d1) BW Triceps Extension 3 x 20

d2) Keiser Curl 3 x 20

Wednesday, April 19, 2017 @ Gryphon Football

AM

a1) Backwards Throw 4 x 5

a2) Push Press Throw 4 x 5

a3) MB Slam 4 x 5

a4) Side Throw L/R 4 x 5 each

a5) Split Jump 4 x 5 each side

PM

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Repeat Long Jump 3 x 6

a2) Mountain Climber with Ball 3 x 12

b1) Front Squat 2 x 5 @ 135, 1 @ 225, 3 x 5 @ 295

b2) Rope Row with Pause 5 x 10

c1) TB DL (11″) 3 @ 245, 1 @ 335, 1 @ 425, 5 x 5 @ 455

c2) Band Suspended Push-up 3 x 10 – way harder than I thought it would be haha.

d1) Walking Lunge 3 x 12

d2) Calf Raise 3 x 12

d3) Band Reverse Hyper 3 x 12

Still trying to push the pace on these lifts and got this one done in just under 61 mins.

Tuesday, April 18, 2017 @ Gryphon Football

AM

Stair Sprints 10 sets on 75 secs

 

PM

Power Clean 3 @ 135, 5 x 5 @ 195 – feeling better every session.

a1) KB Row 5 x 10

a2) Band Pullapart 5 x 15

b1) Incline Press 2 x 5 @ 135, 1 @ 225, 5 x 5 @ 245

b2) Face Pull 5 x 12

c) Double KB BUP 3 x 15 @ 30lbs

d1) Fat Bar Curl 4 x 15

d2) Band Pushdown 4 x 20