Archive for September, 2017

Power Circuit and Sprints

Posted: September 15, 2017 in Uncategorized

Friday, September 15, 2017 @ Gryphon Football

A1) Scoop Throw 3 x 8

A2) Explosive Push-up 3 x 8

A3) Crossover Step-up Jump 3 x 8

A4) Side-Side MB Slam 3 x 8

Stair Sprint 10 sets on 75 sec

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Wednesday, September 13, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Standing Long Jump 3 x 5

a2) Stir the Pot 3 x 15

a3) Chin-up 5 x 5

b1) Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 315, 3 @ 365, 1 @ 405

b2) KB Push-up 3 x 10

c) Axle DL (15″) 3 @ 265, 4 @ 465, 3 x 4 @ 485 (straps), 2 x 2 @ 555 (straps + belt), 12 @ 465 (straps)

 

Last Few Sessions

Posted: September 12, 2017 in Uncategorized

Friday, September 8, 2017 @ Lance’s Garage

Circus DB Press 3 @ 105, 3 x 3 @ 125, 5 @ 125, 8 @ 125 – felt pretty good but shoulder was tired from pressing 2 days prior.

Yoke Walk 2 x 75 feet @ 500lbs, 2 x 75 feet @ 600lbs (belt), 75 feet uphill @ 500lbs

 

Sunday, September 10, 2017 @ Gryphon Football

a1) Scoop Throw 3 x 5

a2) Push Press Throw 3 x 5

a3) MB Slam 3 x 5

b1) Cable Row 5 x 10

b2) Snatch Grip BTN Press 5 x 10

c1) Bench Press 2 x 5 @ 135, 5 @ 205, 3 @ 255, 1 @ 275, 3 @ 255, 5 @ 205

c2) Face Pull 5 x 20

d1) DB Bench Press 15 @ 75/80/85lbs

d2) Bar Hang 3 x 20 sec

e1) DB Curl 5 x 10

e2) Band Pushdown 5 x 12

 

Monday, September 11, 2017 @ Gryphon Football

Stair Sprint 10 sets on 75 sec

@ Home

SL KB DL 3 x 8 @ 40kg

Hands Free Front Squat 3 x 10 @ 70kg

KB Swing 3 x 12 @ 40kg

 

Tuesday, September 12, 2017 @ AC Hub

a1) Scoop Throw 3 x 6

a2) Push Press Throw 3 x 6

a3) MB Slam 3 x 6

b1) Bench Pull 5 x 10 @ 70kg

b2) Shoulder ER 2 x 10, Scap Push-up 2 x 10, Face Pull 2 x 20

c1) Bench Press 2 x 5 @ 70kg, 3 @ 97, 3 @ 110, 3 @ 125, 3 @ 110, 10 @ 97

c2) Band Pullapart 4 x 15

d1) DB Elevator Press 2 x (8+8+8) @ 50lbs

d2) Scap Floor Slide 2 x 10

e1) DB Extension 3 x 20

e2) BB Curl 3 x 20

f) 4 Way Shoulder 2 x 10

 

Thursday, September 7, 2017 @ AC Hub

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Trap Bar Row 4 x 10

a2) Stir the Pot 3 x 10

a3) Push-up 3 x 10

b1) Seated Jump 3 x 5

b2) Front Squat 2 x 5 @ 70kg, 3 @ 100, 5 @ 135, 3 @ 155, 1 @ 173kg

c1) Trap Bar DL 5 @ 120/150/160/190, 3 x 5 @ 200kg

c2) Calf Raise 3 x 10

d) Keiser Single Leg 3 x 10

Last Two Sessions

Posted: September 7, 2017 in Uncategorized

Tuesday, September 5, 2017 @ Vault Barbell

First day back training from being sick.

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Squat Jump 3 x 5

a2) Front Squat 2 x 5 @ 70kg, 3 @ 105, 3 @ 125, 2 @ 145, 1 @ 175

a3) Push-up 3 x 10

b) High Bar Squat 5 x 5 @ 140kg

c1) Chin-up 5 x 5

c2) Bulgrian Squat 3 x 10

c3) Calf Raise 3 x 10

d1) KB Swing 3 x 10

d2) Ring Flutter 3 x 10

 

Wednesday, September 6, 2017 @ Home

a1) TRX Row 5 x 12

a2) Shoulder ER 2 x 10, Scap Push-up 2 x 10, Scap Floor Slide 2 x 10

b) Fat DB Clean and Press 2 x 5 @ 75, 3 @ 125, 5 @ 125, 8 @ 125, 10 @ 125 – clean each rep.

c) Bench Press 2 x 5 @ 70kg, 5 @ 102.5, 3 @ 115, 1 @ 130, 3 @ 115, 10 @ 102.5

d1) Alternating DB Incline Press 3 x 10 @ 60lbs

d2) DB Rear Delt Raise 3 x 15

e) Band Pushdown 100 reps

f) DB Curl 100 reps

Wednesday, August 30, 2017 @ Vault Barbell

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Ring Fallout 3 x 10

a2) KB Swing 3 x 10 @ 32kg

b) Fton Squat 2 x 5 @ 70kg, 5 @ 120, 5 @ 135, 5 @ 155

c) Axle DL (15″) 4 x 4 @ 220kg, 2 @ 245 (belt), 2 @ 270 (belt), 10 @ 220 – straps on all sets.

d1) Chin-up 5 x 5

d2) Calf Raise 3 x 10

d3) KB Push-up 3 x10

@ Stadium

Stair Sprints 10 sets on 75 sec

 

Ended up getting sick and not training the rest of the week.