Archive for June, 2017

4 x 15 Workout

Posted: June 28, 2017 in Uncategorized

Wednesday, June 28, 2017 @ Gryphon Football

Warm-up 15 mins

Scap Push-up 2 x 10

Scap Floor Slide 2 x 10

Turkish Get-up 3 x 1 @ 40lbs

Forward Crawl x 10 yards

Knee Hug x 5 each

Backward Crawl x 10 yards

Waking Quad Stretch x 5 each

Left Crawl x 10 yards

Cradle Stretch x 5 each

Right Crawl x 10 yards

Frankenstein x 5 each

Hip Crossover – Iron Cross – Scorpion x 5 each

Speed/Power 15 mins

Stair Sprints 5 sets

Scoop Throw – MB Slam – Explosive Push-up 3 x 5 each

Strength 15 mins

a1) Walking Lunge 3 x 10 @ 50lbs KBs

a2) KB Push-up 3 x 10

a3) TRX Row 3 x 10

Endurance 15 mins

a1) KB Swing 5 x 10 @ 80lbs

a2) Single Arm Farmers Walk 5 x 20 yards @ 80lbs

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Tuesday, June 27, 2017 @ Vault Barbell

Mcgill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

A1) Squat Jump 3 x 5

A2) Ring Fallout 3 x 12

B) Front Squat 2 x 5 @ 75kg, 3 @ 105/125/140/160

C) Deadlift 3 @ 120kg, 3 x 3 @ 175, 3 @ 205, 3 @ 230 (belt), 2 x 3 @ 230 (belt+straps), 10 @ 175 (straps)

D1) Chin-up 5 x 5

D2) Calf Raise 3 x 15

Monday, June 26, 2017 @ Gryphon Football

a1) Body Row with Football Bar 2 x 15, 3 x 10

a2) DB Cuban Rotation 3 x 10, Snatch Grip BTN Press 2 x 15

b1) Military Press 5 @ 125/145/160/160/160

b2) Band Pullapart 5 x 15

c) DB Bench Press 3 x 20 @ 50lbs

d1) FB Bar Curl 3 x 15

d2) FB Bar Overhead Extension 3 x 15

Stair Sprint 10 sets on 75 sec

Adapted 4 x 15 Workout

Posted: June 19, 2017 in Uncategorized

Monday, June 19, 2017 @ Gryphon Football

Been playing around with a similar configuration myself for a while but used the organizational template from Mike Roberston’s great article for this one:

http://robertsontrainingsystems.com/blog/the-4×15-workout-for-busy-people/

 

I think this is a great way to train generally and will likely do it for accessory type work and add in 2-3 main strength sessions depending on goals at the time.

MOBILITY/WARM-UP: 15 minutes

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

A Skip 2 x 20 yards

Spiderman with Reach x 5

Side Shuffle 2 x 20 yards

Cradle Stretch x 5

Backward Run 2 x 20 yards

Inchworm x 5

Forward Crawl x 10 yards

3 MD Lunge x 5 each

Backward Crawl x 10 yards

3MD Lunge x 5 each

SPEED/POWER: 15 minutes

All in a circuit:

Scoop Throw 3 x 5

Explosive Push-up 3 x 5

Skater Jump 3 x 5 each

MB Slam 3 x 5

KB Swing 3 x 5

STRENGTH: 15 minutes

One Arm Military Press 2 x 8

TRX Row 3 x 10

Goblet Squat 3 x 8

One Arm DB Incline Press 2 x 8

Lat Pulldown 3 x 10

One Arm DB Bench Press 2 x 8

KB Swing 3 x 8

ENDURANCE: 15 mins

Stair Sprints 10 sets on 90 seconds

 

Solid session overall. I liked the freedom within the structure that allowed me to get some good work in.

Thursday, July 15, 2017 @ Gryphon Football

Military Press 5 @ 95/115/135/155/155/155

a1) Lat Pulldown 3 x 15

a2) Push-up 3 x 10

a3) Band Curl 3 x 15

Stair Sprint 5 sets on 75 sec

Squat and Deadlift Training

Posted: June 13, 2017 in Uncategorized

Tuesday, June 13, 2017 @ Vault Barbell

Mcgill Curl-up 3 x 15 sec
Side Plank 2 x 20 sec
Birddog 2 x 8

Band Row 3 x 12
Ring Fallout 3 x 12
KB Swing 3 x 5

Front Squat 2 x 5 @ 70kg, 5 @ 100/110/120
Push-up 3 x 10

High Bar Squat 3 @ 140kg, 2 @ 160, 1 @ 180

Deadlift 3 @ 120kg, 3 @ 170, 1 @ 190/200/210 (belt)

SL KB DL 2 x 10
Calf Raise 2 x 15

Saturday, June 10, 2017 @ Vault Barbell

a1) Pendlay Row 4 x 12 @ 70kg

a2) Seated Jump 3 x 5

a3) Ring Fallout 3 x 12

b1) Front Squat 2 x 5 @ 70kg, 3 @ 110, 5 @ 130, 3 @ 150, 1 @ 170

b2) Push-up 3 x 10

c) Deadlift 3 @ 110kg, 3 @ 150, 3 @ 190, 2 @ 210, 1 @ 230/250/270 (belt) – all felt pretty good.

d1) Bulgarian Squat 3 x 15

d2) Calf Raise 3 x 15

 

Monday, June 12, 2017 @ Gryphon Football

a1) Scoop Throw 3 x 5

a2) Push Press Throw 3 x 5

a3) MB Slam 3 x 5

b1) Incline Press 2 x 5 @ 135, 5 @ 225, 4 @ 250, 3 @ 275

b2) TRX Row 4 x 10

c1) Single Arm DB Military Press 3 x 10 @ 65lbs

c2) Band Pullapart with palms up 3 x 20

d1) Band Pushdown 3 x 15

d2) BB Curl 3 x 15