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

 

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