Thursday, July 6 2017
Repetition-Effort Upper
- Incline DB Press
65x12
65x12
65x12
65x12
- Weighted Chins ss Band Pull Aparts
25x8
25x4
25x3
25x4
- Seated Laterals ss DB Shrugs
20x8/95x8
20x8/95x8
20x8/95x8
20x8
- Barbell Curls ss Rope Pushdowns
95x8/75x25
95x8/75x15
95x6/75x15
- Rope Climbs
2 each arm
1 each arm
1 each arm
- Tempo Runs
2x5x70yds
1 Like
Monday, July 10 2017
Speed/Max-Effort Upper
- Falling MB Throw starts
6x20yds
- Bench Press
45x5
95x5
135x5
185x3
205x3
225x5 (PR for current BW)
230x3 (PR for current BW)
- Incline DB Press
65x13
65x8
- Cable Row ss Face Pulls
140x12/100x12
140x12/100x12
140x12/100x12
140x12/100x12
- DB Shrugs
40x15
30x15
30x15
30x15
- Incline Curls/Pushdowns
35x8/130x15
35x8/130x15
- Machine Preacher Curls/Pushdowns
80x15/130x15
80x10/130x10
Sevens Recap:
The men’s team that I have been practicing with over the summer apparently never entered a 7’s side to the tournament, so I ended up booting up with another team that needed extra players, and played in the first half of one of the games. Ended up getting the ball once for a 25-30 meter gain before getting tackled by the fullback (if I got away from him I would have scored), and chasing down one of the wings that made a linebreak and taking him down. Had to go lighter on the pulling exercises today, since I somehow suffered a minor finger jam in the game, although I’m not quite sure how it happened. Fortunately, it’s only stiff and not severely discolored like how one of my other fingers was last spring from tackling someone, so it should be fully recovered within a few days.
1 Like
Wednesday, July 12 2017
Speed/Max-Effort Lower
- Jump-Back Acceleration Starts
2x10yds
- Half-Kneeling Starts
1x10yds each leg
- Depth Jumps off 18’’ box to box jump
2x4x36in
- High-Bar Squat
45x5
95x5
135x5
185x5
225x3
285x5 (PR)
- Prowler Marches
360x12 steps each leg
410x12 steps each leg
450x12 steps each leg
- Hyperextensions
45x12
45x12
45x12
- Sprinter sit-ups ss Moving side planks ss Toe touches
3 rounds of 10 reps each
Thursday, July 13 2017
Repetition-Effort Upper
- Pushups w/perfect pushup handles w/chains added
3 chains x12
3 chains x10
3 chains x8/2 chainsx4/1 chainx4/Bodyweightx4
- Weighted Chins ss Band Pull-Aparts
25x8
25x5
25x4
25x5
- Seated Laterals
15x12
15x12
15x12
15x12
- DB Shrugs
40x10
40x10
40x10
- Barbell Curls ss Rope Pushdowns
95x8/75x25
95x6/75x25
95x6/75x25
Skipped the grip finisher and deloaded trap work today, since jammed finger was still bugging me. Taking it easy on grip work this week since I have another tournament this saturday and I want my finger jam to at least be 85% recovered before saturday.
Monday, July 17 2017
Speed Training
- Quarter Turn Box Jumps
8 reps each side on 36in box
- Side Half-Kneeling Start
4x10yds each side
- Side Pushup start
4x10yds each side
- Side Jump-Back Acceleration Start
2x10yds each side
Tuesday, July 18 2017
Max-Effort Upper/Tempos
- Bench Press
45x5
95x5
135x5
185x3
205x3
225x1
235x3 (PR for current BW)
- Incline DB Press
65x17 (PR)
65x12
- Chest-Supported row ss Rear delt flyes
45x12/10x12
45x12/10x12
45x12/10x12
45x12/10x12
- DB Shrugs
45x15
45x15
45x15
45x15
- Incline CUrls ss Pushdowns
35x8/140x15
35x8/140x15
35x8/140x10
35x8/140x8
- Tempo Runs
2x7x70yds
Thursday, July 20 2017
Speed/Max-Effort Lower
- Falling MB Throw start
7x20yds
- Depth Jumps off 24’’ box
2x3x36in
- Olympic Squat
45x5
95x5
135x5
185x5
225x3
275x1
315x2
- Prowler Marches
3x8 steps each leg with 360 on prowler
- Band-Resisted KB Swings
50x3x12
- Sprinter sit-ups ss Moving side planks ss toe touches
3 rounds of 12 reps each
Friday, July 21 2017
Repetition-Effort Upper
- Chain Pushups with perfect pushup handles
3 chains x14 (PR)
3 chains x12
3 chains x6/ 2 chains x2/ 1 chain x2/ BW x2
- Weighted Chins ss Band Pull-Aparts
25x8
25x6
25x6
25x5
- Seated Laterals ss DB Shrugs
15x12/50x10
15x12/50x10
15x12/50x10
- Barbell Curls ss Pushdowns
95x6/80x15
95x6/80x15
95x6/80x15
- Rope Climbs
3x1 rep each arm
- Tempo Runs
2x7x70yds
Monday, July 24 2017
Speed Training
- Quarter-Turn Box Jumps
37inx8 each side
- Side Half-Kneeling Starts
4x10yds each
- Side Pushup start
4x10yds each
- Side Jump-Back Start
2x10yds each
Tuesday, July 25 2017
Max-Effort Upper/Tempos
- Floor Press
45x5
95x5
135x5
185x3
205x3
235x4 (PR)
- DB Bench Press
75x15 (PR)
75x11
- Cable Row ss Face Pulls
150x12/60x12
150x12/60x12
150x12/60x12
150x12/60x12
- DB Shrugs
60x15
60x15
60x15
60x15
- Incline Curls ss Pushdowns
35x10/140x15
35x10/140x15
35x10/140x12
35x8/140x12
- Tempo Runs
2x5x80yds
Thursday, July 27 2017
Speed/Max-Effort Lower
- Pushup starts
4x30yds
- Hurdle Hops
5x3 30in hurdles
- Trap-Bar Deadlift
135x5
185x5
225x5
275x3
315x3
365x1
425x4 (PR)
- Prowler Marches (only counted the weight loaded)
270x20yds
270x20yds
270x20yds
- Back Extensions
45x12
45x12
45x12
- Plate side bends ss spread-eagle sit-ups ss Weighted toe touches
3 rounds of 10,15,10 each with a 45lb plate
Friday, July 28 2017
Repetition-Effort Upper/Tempos
- Flat DB Press
75x16 (PR)
75x10
75x10
- Weighted Pullups ss Face Pulls
25x8/60x12
25x8/60x12
25x8/60x12
25x8/60x12
- Seated Laterals ss DB Shrugs
15x12/70x10
15x12/70x10
15x12/70x10
15x12
- Barbell Curls ss Pushdowns
95x6/85x25
95x6/85x25
95x6/85x15
- Rope Climbing
3 each
1 each
1 each
- Tempo Runs
2x5x80yds
Monday, July 30 2017
Speed/Max-Effort Upper
- Pushup starts
5x30yds 3 min rest between sprints
- Floor Press
45x5
95x5
135x5
185x3
205x3
225x1
245x2 (PR)
- Flat DB Press
75x15
75x8
- Cable Row ss Face Pulls
160x12/65x12
160x12/65x12
160x12/65x12
160x12/65x12
- DB Shrugs
70x15
70x15
70x15
70x15
- Incline Curls ss Rope Pushdowns
35x12/100x15
35x8/100x15
35x8/100x15
35x8/100x15
1 Like
Wednesday, August 2 2017
Max-Effort Lower
- Half-Kneeling starts
2x10yds each leg
- Hurdle hops into prowler sprint
5x3 30in hurdles
- Trap-Bar Deadlift
135x5
185x5
225x5
275x3
315x3
365x1
405x1
455x1 (PR)
- Heavy-Acceleration Sled Drags
360x20yds
450x15yds
540x10yds
- Hypers
45x12
45x12
45x12
- Plate side bends ss spread eagle sit-ups ss weighted toe touches
3 rounds of 10/15/15 each
Thursday, August 3 2017
Repetition-Effort Upper
- Flat DB Press
75x17 (PR)
75x10
75x10
- Weighted Chins ss Face Pulls
25x8
25x8
25x6
25x6
- Seated Laterals ss DB Shrugs
15x12/75x10
15x12/75x10
15x12/75x10
15x12
- Barbell Curls ss Rope Pushdowns
85x10/100x25
85x10/100x15
85x10/100x15
- Dead Hangs from a pullup bar
3x30sec w/1min rest
Monday, August 7 2017
Speed Training
- Flying Sprints
8x30yds
- Triple Broad Jump
6x3 8yds each
- Backward overhead throw
8 reps
Tuesday, August 8 2017
Max-Effort Upper/Tempos
- Close-Grip Bench
45x5
95x5
135x5
185x3
205x3
225x4 (PR)
- DB Floor Press
60x20 (PR)
60x15
- One Arm DB Row ss Face Pulls
80x12/70x12
80x12/70x12
80x12/70x12
80x12/70x12
- DB Shrugs
70x8
70x8
70x8
70x8
- Incline Curls ss Rope Pushdowns
35x15/110x15
35x8/110x12
35x8/110x10
35x8/110x8
- Tempo Runs
2x7x80yds
Thursdaay, August 10 2017
Max-Effort Lower
- Pushup starts
6x30yds
- Hurdle Hops
5x3 33in
- Box Squat
45x5
95x5
135x5
185x3
225x3
285x1
- Heavy-Acceleration Sled Drags
360x20yds
410x20yds
540x20yds
- Hypers
45x12
45x12
45x12
- V-Ups ss Plank ss Russian Twists
3x15/1min/20 each
Friday, August 11 2017
Repetition-Effort Upper
- Incline DB Press
70x15 (PR)
70x12
70x8
70x8
- Weighted Chins ss Face Pulls
10x8/50x12
10x8/50x12
10x8/50x12
10x8/50x12
- Seated Laterals ss DB Shrugs
15x12/70x10
15x12/70x10
15x12/70x10
15x12
- Barbell Curls ss Pushdowns
85x10/100x10
85x8/100x10
85x8/100x10
- Rope Climb
3x1 each
- Tempo Runs 2x7x80yds
Monday, August 14 2017
Top Speed Training
- Flying Sprints
8x30yds
- Triple Broad Jump
6x3 (each about 8 yards)