Archive for May, 2017

Wednesday, May 31, 2017 @ Gryphon Football

Sandbag Loading

3 x 3 @ 200lbs to 60″

2 x 8 @ 200lbs to 54″

 

Sandbag Carry – 50 foot course

2 x 200 feet @ 200lbs

 

SL KB DL 3 x 8 @ 48kg

 

Advertisements

Tuesday, May 30, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Rope Row 4 x 12

a2) Repeat Vertical Jump 3 x 5

a3) Stir the Pot 3 x 15

b1) High Bar Squat 2 x 5 @ 135, 3 @ 225, 8 @ 295, 8 @ 335, 3 x 8 @ 385 (belt)

b2) KB Push-up 3 x 10

c1) Deadlift 3 @ 315, 3 @ 365, 3 @ 415, 3 @ 475, 1 @ 525/545/565 (belt)

c2) Calf Raise 3 x 15

Deadlifts felt great and moved well considering I pulled 2 days ago and did decent squat volume prior.

Monday, May 29, 2017 @ Gryphon Football

Steep Hill Sprint 18 sets on 60 secs

a1) Scoop Throw 3 x 5

a2) Push Press Throw 3 x 5

a3) Side-Side MB Slam 3 x 5 each side

 

Power Clean 4 x 4 @ 225

a1) Incline Press 3 x 5 @ 135, 5 @ 205/230/260/260/260

a2) Band Pullapart 8 x 15

b) Lat Pulldown 5 x 10

c) Single Arm DB Military Press 10 @ 60/70/75lbs

d1) BB Reverse Curl + BB Curl 3 x (15+10 reps)

d2) Rope Pushdown 3 x 25

Friday, May 26, 2017 @ Gryphon Football

Stair Sprint 10 sets on 75 sec

 

Sunday, May 28, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Double KB Row 4 x 12

a2) Mountain Climber with Ball 3 x 12

a3) Seated Jump 3 x 5

b1) Front Squat 2 x 5 @ 135, 3 @ 225, 3 @ 275/315/350

b2) Push-up 3 x 10

c) Deadlift 3 @ 315, 3 @ 390, 3 @ 445, 2 x 3 @ 500 (belt), 5 @ 515 (belt, straps) – felt very good and strong today.

d1) Calf Raise 3 x 15

d2) Bulgarian Squat 3 x 15

Upper Body Training

Posted: May 25, 2017 in Uncategorized

Thursday, May 25, 2017 @ Gryphon Football

a1) Cable Row 5 x 10

a2) Band Muscle Snatch 5 x 10

b) DB Clean and Press 5 @ 50 L/R, 3 @ 75 L/R, 3 @ 100 L/R, 2 x 5 @ 125 R (clean each rep)

c1) Military Press 5 @ 45/120/140/155/155/155

c2) Band Pullapart 5 x 15

d1) Band Curl 3 x 20

d2) Push-up 3 x 15

Wednesday, May 24, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) TRX Row 4 x 12

a2) Repeat Vertical Jump 3 x 5

a3) Stir the Pot 3 x 15

b1) High Bar Squat 2 x 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 365, 3 x 5 @ 410 (belt)

b2) KB Push-up 3 x 10

c) Deadlift 2 @ 315, 2 @ 385, 2 @ 445, 2 @ 500 (belt), 2 x 2 @ 500 (belt + straps)

d) SL KB DL 3 x 8 @ 48kg

Last Two Sessions

Posted: May 23, 2017 in Uncategorized

Friday, May 19, 2017 @ Home

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 295, 3 @ 335, 1 @ 365

a2) BB Row 4 x 12

b1) Deadlift 3 x 5 @ 315, 3 x 3 @ 365, 3 x 1 @ 435

b2) Push-up 3 x 10

c) 3 MD Lunge 2 x 5

 

Tuesday, May 23, 2017 @ Gryphon Football

Stair Sprint 10 sets @ 75 sec

a1) Scoop Throw 3 x 5

a2) Push Press Throw 3 x 5

a3) MB Slam 3 x 5

 

Power Clean 3 x 5 @ 205

a1) Rope Row 5 x 10

a2) Calf Raise 3 x 15

b1) Incline Press 2 x 5 @ 135, 3 @ 225/245/275/275/275

b2) Face Pull 6 x 15

c) Single Arm DB Military Press 10 @ 60/60/65

d1) DB Hammer Curl 3 x 12

d2) Band Pushdown 3 x 12