This is a week in the life of my football team as they go through Winter Workouts (The 2nd Season - as named by the HFC). MONDAY - Full Body Lift (Heavy Bench Work) - 2:30pm or 3:45pm groups
- Barbell Snatch warm-up (RDL, OH Squat, Hang SNatch) x3 w/bar
- Hang Snatch 3x3@95-135lbs
- Spidermans 2x5 & Hurdle-overs 2x3
- Front Squat (Line, Big Skill)/SSB Squat (Skill, QB) 10/8/6/4/2
- Squat to stretch 2x5 & Hurdle-unders 2x3
- BENCH (Heavy) 3x5 warm-up, 3x5@70%
- 1 Leg Planks 2x60 sec & Stick Sit-ups 2x10-20
- Military Press (No Legs Drive) 3x5
- Lateral Lunge 2x10 &RFE-RDL 2x10
- RDL 3x10
- Hammer Circuit (Line)/DB Row (Skill)/BB Row (Big SKill) 4x10
- Partner Glute Ham or GHR 3x10
- Pull-ups 50, Push-ups or Dips 50, Curls 100, Shoulder 50's 1x
- Team Abs
- Barbell warm-up (Hang Clean, Front Squat, Press, Squat Push) x3 w/95-135lbs
- HANG CLEAN (Heavy) 2x3 warm-up, 3x3@70%
- Spidermans 2x5 & Hurdle-over 2x3
- BB Step-ups (Skill, Big Skill)/BB Reverse Lunge (Line) 3x5
- Squat to stretch 2x5 & Hurdle-under 2x3
- Incline (Skill, Big Skill)/FFB Incline (Line) 4x5
- 1 Leg Planks 2x60 sec & V-Twist 2x20
- Snatch-grip Deadlift 4x5
- SL-RDL 2x10 &SKater Hops 2x5
- Hammer Circuit (Skill)/DB Row (Big SKill)/BB Rows (Line) 4x10
- Front Plate Raise, Side Raise, Shrugs, Face Pulls 25 each
- Pull-ups 50, Push-ups 100, Dips 50
- Team Abs
- Barbell warm-up (Hang Clean, Front Squat, Press, Squat Push) x3 w/95-135lbs
- SQUAT (Heavy) 3x5 warm-up, 3x5@70%
- Spidermans 2x5 & Hurdle-over 2x3
- Push Press (Heavy) 3x3
- Squat to stretch 2x5 & Hurdle-under 2x3
- Close-grip Bench (Skill, Big Skill)/FBB (Line) 10/8/6/4/2
- 1 Leg Planks 2x60 sec & Stick Sit-ups 2x10-20
- RDL 3x10
- Hammer Circuit (Big Skill)/DB Rows (Line)/BB Row (Skill) 4x10
- Partner Glute Ham or GHR 3x10
- Split Jumps 2x5, Clock Lunge 2x6, SB or MB Leg Curls 2x10
- Pull-ups 50, Dips 50, Push-ups 100, Curls 100, Brady Series 50
- Team Abs
