Saturday June 30, 2018
Hockey
-starting to really notice a difference on the ice.
1 Like
Sunday July 1, 2018
A) Push Press - 125 x 5,5,5 (90)
Circuit: 3 rounds with 3 minute rest, no rest between exercises
B1) Med Ball Pylo Push Up - 5/arm
B2) Pull Ups - 3
B3) Sand Bag Overhead Press Shoulder to Shoulder - 5/arm
B4) Trap Bar Farmers Walk - 205 x 50M
C) Incline Press - 135 x 10,7,5 (60)
D) Supported Row - 70 x 15,10,10 (60)
Tuesday July 3, 2018
AM:
A1) Seated Military Press - 95 x 8,8,8 (30)
A2) Pull Up - 2,2,2 (30)
A3) Cable Face Pull - 60 x 12,12,12 (30)
B1) Dips - 5,5,5 (30)
B2) Supported Row - 70 x 10,10,10 (30)
C1) Palms Up Pushdowns -100 x 8,8 (X)
C2) Pushdowns - 100 x 8,8 (X)
C3) Overhead Cable Extensions - 100 x 8,8 (90)
D1) Reverse Curl - 40 x 8,8 (X)
D2) Hammer Curl - 25s x 8,8 (X)
D3) Wide Grip Curl - 40 x 8,8 (90)
PM:
Hockey
Wednesday July 4 - Sunday July 8, 2018
Took 5 days off just to let my body relax, feel like I’ve been hitting it pretty hard.
Monday July 9, 2018
A1) One Leg T Hops - 3/3 x 3
A2) One Leg Tuck Jumps - 8/Leg
A3) Lateral Bounds - 8/Leg
- Going to incorporate 10~ minutes of low/medium intensity plyometrics to my lower body days. It was fun, highlighted some one leg jumping/balance issues. I felt like a baby deer on the T hops.
B) Back Squat - 275 x 5,5 (240)
C) High Box Squat - 315 x 10, 335 x 6 (240)
- First time doing these, really liked them. As far as depth, the bottom of my thigh is about parallel when I’m on the box.
D1) Jump Squat - 35 x 4/4 x 3 (45)
D2) Stability Ball Leg Curl - 8,8,8 (45)
E1) Russian Twist MedBall Throw - 8 x 8 x 2 (30)
E2) Sit Up MedBall Throw - 8 x 8 x 2 (30)
E3) Eagle Sit Up MedBall Throw - 8 x 8 x 2 (30)
Tuesday July 10, 2018
Hockey
Wednesday July 11, 2018
A1) Incline Press - 135 x 10, 155 x 8, 175 x 5, 185 x 1 (60)
A2) Nuetral Grip Row - 180 x 12,12,12 (60)
Circuit: 3 rounds with 2 minute rest, no rest between exercises
B1) Ladder Bear Crawls - 5M
B2) Med Ball Ground to Over Shoulder - 20 x 10
B3) Pull Ups - 3
C) Bench - 95 x 75 reps total
D1) Reverse Curl - 45 x 10,10 (X)
D2) Hammer Curl - 25s x 10,10 (X)
D3) Wide Grip Curl - 45 x 10,10 (90)
Thursday July 12, 2018
A1) Cone Hop - 15 sec x 2/leg (30)
A2) One Leg Broad Jumps - 5/Leg x 2 (30)
A3) Diagonal Bounds - 5/Leg x 2 (30)
B1) KB Lateral Lunge - 35 x 6/Leg x 2 (60)
B2) KB RDL - 53s x 10,10 (60)
C1) Anderson Front Squat - 135 x 10,10 (X)
C2) Sled Push - 135 x 25M x 2 (X)
C3) Sled Pull - 135 x 25M x 2 (420)
D) Tempo 1-1/2 BSS - 35 x 3 (120btl)
- 6 seconds down, half way up, 1 second pause, back down, 1 second pause, all the way up. These were tough.
E1) Stir the Pot - 5/side x 2 (60)
E2) Pallof Press - 27.5 x 20 sec x 2 (60)
- Stirring the pot was brutal.
Friday July 13, 2018
95 x 10,8,6 (60)
A1) Military Press
A2) Barbell Row
A3) Hang Power Clean
A4) Front Squat
A5) Explosive Step Ups - bodyweight
- Did these without putting the Barbell down until the step ups
Circuit: 3 rounds with 2 minute rest, no rest between exercises
B1) Ski Erg - 30 sec
B2) Tire Flip - 5
B3) Farmers Walk - 53s x 100M
C) Bench - 95 x 100 reps total
D1) Crossbody Cable Pulls - 30x12, 40x10,10 (45)
D2) DB Curl - 25s x 10,10,8 (45)
E1) Band Pull Aparts - 12,12,12 (15)
E2) Hanging Leg Raise - 8,8,8 (15)
Saturday July 14, 2018
A1) Trap Bar Deadlift - 225 x 10,10,10 (60)
A2) DB Walking Lunge - 20s x 8/leg x 3 (60)
- good burn from this superset
B) Lying Leg Curl - 40 x 20 x 3 (60)
C) Hanging Leg Raise - 10,10,10 (30)
Great fast workout, hit the hot tub and steam room afterwards and got a good stretch in.
Monday July 16, 2018
A1) One Leg T Hops - 3/3 x 3
A2) One Leg Tuck Jumps - 9/Leg
A3) Lateral Bounds - 9/leg
B) Back Squat - 290 x 3,3,3 (240)
C) High Box Squat - 325 x 10, 345 x 6 (240)
D1) Jump Squat - 35 x 8 x 3 (45)
D2) Stability Ball Leg Curl - 8,8,8 (45)
E1) Russian Twist MedBall Throw - 8 x 8 x 2 (X)
E2) Sit Up MedBall Throw - 8 x 8 x 2 (X)
E3) Eagle Sit Up MedBall Throw - 8 x 8 x 2 (90)
Tuesday July 17, 2018
Hockey
Wednesday July 18, 2018
Circuit: 3 rounds with 2 minute rest, no rest between exercises
A1) Push Press - 115 x 10,8,7
A2) Pull Ups - 4,4,3
A3) Renegade Rows - 30s x 3/side x 3
A4) MedBall Rotation Throw - 20 x 5/side x 3
B) Plank Ball Roll Pass - 10 x 10 passes/arm x 3
- Some random exercise my training partner saw. Hold a push up plank about 10 feet from each other, push/roll the ball from one another. Pretty hard on my core and shoulders.
C) Bottoms Up KB Waiters Carry - 20 x 25M/arm x 3
D1) Neutral Grip Row - 270 x 15,15,12 (60)
D2) Landmine Press - 45 x 8/arm x 3 (60)
E1) Palms Up Pushdowns - 100 x 10,10 (X)
E2) Pushdowns - 100 x 10,10 (X)
E3) Overhead Cable Extensions - 100 x 10,10 (90)
F1) Reverse Curl - 40 x 15,15 (X)
F2) Hammer Curl - 20s x 10,10 (X)
F3) Wide Grip Curl - 40 x 10,10 (90)
Thursday July 19, 2018
Hockey
Friday July 20, 2018
AM:
Hockey
PM:
A1) Cone Hop - 15 sec x 2/Leg (30)
A2) One Leg Broad Jumps - 5/Leg x 2 (30)
A3) Diagonal Bounds - 5/Leg x 2 (30)
B1) KB Lateral Lunge - 35 x 6/Leg x 3 (60)
B2) KB RDL - 55s x 10,10,10 (60)
C1) Anderson Front Squat - 145 x 8,8 (X)
C2) Sled Push - 135 x 25M x 2 (X)
C3) Sled Pull - 135 x 25M x 2 (420)
D) Tempo 1-1/2 BSS - 40 x 3,3 (120btl)
- 6 seconds down, pause, half way up, pause, down, pause, all the way up.
E1) Stir the Pot - 5/side x 2 (60)
E2) Pallof Press - 30 x 20 sec x 2 (60)
1 Like
Saturday July 21, 2018
A) Incline Bench - 135 x 10 x 5 (60)
B1) Pull Ups - 3,3,3 (30)
B2) Rope Pushdowns - 100 x 8,8,8 (30)
C1) Supported Row - 45 x 15,15,15,15 (45)
C2) Lateral Raises - 10s x 10,10,10,10 (45)
D1) DB Press - 30s x 12,12,12 (30)
D2) Hammer Curl - 20s x 12,12,12 (30)
E1) Barbell Row - 135 x 10,10,10 (X)
E2) Barbell Shrug - 135 x 15,15,15 (90)
Sunday July 22, 2018
Hockey
Monday July 23, 2018
A1) One Leg T Hops - 3/3 x 3
A2) One Leg Tuck Jumps - 10/Leg
A3) Lateral Bounds - 10/Leg
B) Back Squat - 305 x 2,2,2,2 (240)
C) High Box Squat - 335 x 8, 365 x 5 (240)
D1) Jump Squat - 53 x 3/3 x 3 (45)
D2) Stability Ball Leg Curl - 8,8,8 (45)
F1) Russian Twist MedBall Throw - 12 x 8 x 2 (X)
F2) Sit Up MedBall Throw - 12 x 8 x 2 (X)
F3) Eagle Sit Up MedBall Throw - 12 x 8 x 2 (90)