Monthly Archives for February 2013

2/28/13 – Thursday – Squat Lockouts

AM: Prowler steady pushing/pulling with drive pad/blast straps, laps of 100′ Indian Club Swings various patterns, sets of ~1 min 30 mins total   PM: Squat Lockout 10 x 135 10 x 225 5 x 315 5 x 405 5 x 3 x 495 pin 3 5 x 2 x 495 pin 2 5 x [...]

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2/28/13 – Thursday – ME Lower

Hang Cleans 4 x 3 x 155 Safe-T-Bar Box Squat 5 x 5 x 135 + chains GHR 3 x 15 Split Squat 3 x 8

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2/28/2013 – Thursday – ME Lower

AM Prowler + 216 x 100 ft With Shoulder Mobility in between rounds. PM SSB 16″ Box Squat + Chains 3 x Bar 3 x 95 3 x 135 1 x 185, 205, 225, 245 GHR 20, 20, 30 TRX Split Squat 3 x 8 x 35  

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2/27/2013 – Wednesday – Accessory

AM Prowler + 216 x 100 ft With Shoulder Mobility in between rounds. PM Behind the Neck Press 5 x 95 5 x 135 3 x 155 1 x 175 1 x 185 1 x 195 1 x 205 1 x 215 1 x 225

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2/27/13 – Wednesday – OHP

AM: Prowler steady pushing/pulling with drive pad/blast straps, laps of 100′ Indian Club Swings various patterns, sets of ~1 min 30 mins total   PM: BTN Push Press 10 x 45 8 x 95 6 x 135 3 x 185 1 x 205 1 x 225 1 x 245 1 x 255 1 x 265 [...]

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2/26/2013 – Tuesday – DE Lower

AM Prowler + 216 x 100 ft With Shoulder Mobility in between rounds. PM 16″ Box Squat w/ Chains 12 x 2 x 155 TBDL + Light Bands 6 x 3 x 315 Cambered Bar Good Mornings 3 x 10 x 135 45 Degree Back Extension 3 x 15  

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2/26/13 – Tuesday – DL

AM: Prowler steady pushing/pulling with drive pad/blast straps, laps of 100′ Indian Club Swings various patterns, sets of ~1 min 30 mins total   PM: Jump Rope 575 without missing. I looked and couldn’t find a world record for this so I’m going to assume that I now hold the World Record for Most Consecutive [...]

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2/25/2013 – Monday – ME Upper

AM Prowler + 216 x 100 ft With Shoulder Mobility in between rounds. PM Bench Press 5 x 135 3 x 185, 225 1 x 255, 285, 305, 315, 275, 275, 275 Pause Bench 3 sec hold 3 x 5 x 155 Grappler Towel Row 4 x 15 x 120 Dips (Slow) 3 x 10 [...]

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2/25/13 – Monday – ME Bench

AM: Prowler steady pushing/pulling with drive pad/blast straps, laps of 100′ Indian Club Swings various patterns, sets of ~1 min   PM: CG Bench 10 x 135 8 x 135+85 chain 5 x 225+85 2 x 275+85 1 x 295+85 1 x 315+85 Rev CG Bench 3 x 5 x 225+45 chain 3 x 20 [...]

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Internship Applications Now Being Accepted

Internship, Physical Preparation Coach   Description – Intern positions are available for summer of 2013 (May – July). Interns will be become part of a team focused on the development and implementation of cutting edge training programs designed to prevent injury and enhance physical performance in athletes. Interns will gain valuable, hands on experience with [...]

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