Squat and Lower Accessories + Sprints and Military Press with Upper Accessories

Posted: July 10, 2017 in Uncategorized

Friday, July 7, 2017 @ Home

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Front Squat 2 x 5 @ 135, 3 x 5 @ 225

a2) Push-up 3 x 10

b) High Bar Squat 3 x 5 @ 315

c1) Reverse Lunge 3 x 10

c2) Band Row 3 x 12

d1) TRX Plank 3 x 30 sec

d2) KB Swing 3 x 10

 

Monday, July 10, 2017 @ Gryphon Football

Stair Sprint 10 sets on 75 sec

a1) Military Press 3 @ 135/150/170/185/200

a2) Face Pull 5 x 15

b1) Band Row 4 x 15

b2) Snatch Grip BTN Press 4 x 15

c1) KB Curl 3 x 15

c2) Rope Pushdown 3 x 15

 

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