HUSKY FOOTBALL TRAINING 2020: WEEK 12 STRENGTH (7/6-7/10) A VOL TEMPO B VOL TEMPO 1 Rotational Landmine Jammers 2x5 E XXX PREP 1 Plate Decline Push Ups 2x5 XXX 2 SL Bridge 2x5 E 212 2 Superman 2x25 212 WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 212 WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 XXX 1 Squats 95% 2x Max Reps 21X 1 Power Cleans 95% 2x Max Reps XXX 1 1 2 DB Jump Shrugs CORE: Alt V Ups 3x25 3x5 212 2 Incline Rear Raises CORE: Bicycle 3x45 Secs 3x5 NA 1 Alt Diagonal Steps Ups CORE: Landmine Twists 3x25 3x5 E 21X 1 Bench Press 95% 2x Max Reps 21X 2 2 2 A1: Leg Curls A2: SL Alt DB RDL 3x5 21X 2 Med Lat Pulldowns CORE: Frog Crunches 3x25 3x5 212 1 DB Goblet Lateral Lunge NECK: Standing Frwd/Bckwd 3x10 3x5 E 21X 1 Alt DB Incline Bench Press 3x5 21X 3 3 2 A1: SL Alt DB RDL A2: Leg Curls 3x5 E 212 2 SA Bent Rows ADD: Pushdowns (Rope) (1 Leg) 3x6 3x5 212 1 Alt Reverse Lunge Step Up 3x5 E 21X 1 Plate (25 lb) Bench Press 3x5 21X 4 4 2 DB Deadlifts NECK: Standing Side to Side 3x10 3x5 212 2 Supine Pulldowns ADD: Curl Bar Inside Grip Curls (1 Leg) 3x6 3x5 212 PREP 1 Plate Decline Push Ups 2x5 XXX PREP 1 Rotational Landmine Jammers 2x5 E XXX 2 Superman 2x25 212 2 SL Bridge 2x5 E 212 WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 XXX WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 212 1 Power Cleans 95% 2x Max Reps XXX 1 Squats 95% 2x Max Reps 21X 1 1 2 Incline Rear Raises CORE: Bicycle 3x45 Secs 3x5 NA 2 DB Jump Shrugs CORE: Alt V Ups 3x25 3x5 212 1 Bench Press 95% 2x Max Reps 21X 1 Alt Diagonal Steps Ups CORE: Landmine Twists 3x25 3x5 E 21X 2 2 2 Med Lat Pulldowns CORE: Frog Crunches 3x25 3x5 212 2 B1: Leg Curls B2: SL Alt DB RDL 3x5 21X 1 Alt DB Incline Bench Press 3x5 21X 1 DB Goblet Lateral Lunge NECK: Standing Frwd/Bckwd 3x10 3x5 E 21X 3 3 2 SA Bent Rows ADD: Pushdowns (Rope) (1 Leg) 3x6 3x5 212 2 B1: SL Alt DB RDL B2: Leg Curls 3x5 E 212 1 Plate (25 lb) Bench Press 3x5 21X 1 Alt Reverse Lunge Step Up 3x5 E 21X 4 4 2 Supine Pulldowns ADD: Curl Bar Inside Grip Curls (1 Leg) 3x6 3x5 212 2 DB Deadlifts NECK: Standing Side to Side 3x10 3x5 212 QUARTER QUARTER
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"Winning is not a sometime thing, it is an all time thing. You don't do things right once in a while. You do them right all the time." Vince Lombardi A VOL TEMPO B VOL TEMPO X3X 1 Med Ball Drops 2x5 PREP 1 Reverse Grip Pull Ups (G) 2x5 212 2 Band Walks (B) 2x5 E 212 2 Dynamic Pigeon 2x5 E 212 WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 212 WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 XXX 1 Squats 95% 2x Max Reps 21X 1 Power Cleans 95% 2x Max Reps XXX 1 1 2 DB RDL Shrugs CORE: Crunches Knees to Side 3x25 3x5 212 2 Bent Rear Raises CORE: Scissors 3x25 3x8 212 1 Alt Goblet Reverse Crossover Lunge CORE: Trunk Twists (G) 3x25 3x5 E 21X 1 Incline Bench Press 3x5 21X 2 2 2 A1: SL Leg Curls A2: DB Straight Leg Deadlifts 3x5 E 21X 2 Double Handle Pulldowns CORE: Plate Back Extensions 3x20 3x5 E 212 1 Split Squats NECK: Bucket Frwd/Bckwd 3x10 3x5 E 21X 1 DB Bench Press 3x5 E 21X 3 3 2 A1: DB Straight Leg Deadlifts A2: SL Leg Curls 3x5 212 2 Alt Plank DB Rows ADD: DB Extensions (1 Leg) 3x6 3x5 212 1 Landmine Squats 3x5 212 1 DB Flies 3x8 21X 4 4 2 Pull Thru's (G) NECK: Bucket Side to Side 3x10 3x5 212 2 Wide Bent Curl Bar Rows ADD: Low Cable Curls (Rope) 3x6 3x5 212 PREP 1 Reverse Grip Pull Ups (G) 2x5 XXX PREP 1 Med Ball Drops 2x5 XXX 2 Dynamic Pigeon 2x5 E 212 2 Band Walks (B) 2x5 E 212 WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 XXX WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 212 1 Power Cleans 95% 2x Max Reps XXX 1 Squats 95% 2x Max Reps 21X 1 1 2 Bent Rear Raises CORE: Scissors 3x25 3x8 NA 2 DB RDL Shrugs CORE: Crunches Knees to Side 3x25 3x5 212 1 Incline Bench Press 3x5 21X 1 Alt Goblet Reverse Crossover Lunge CORE: Trunk Twists (G) 3x25 3x5 E 21X 2 2 2 Double Handle Pulldowns CORE: Plate Back Extensions 3x20 3x5 E 212 2 B1: SL Leg Curls B2: DB Straight Leg Deadlifts 3x5 E 21X 1 DB Bench Press 3x5 E 21X 1 Split Squats NECK: Bucket Frwd/Bckwd 3x10 3x5 E 21X 3 3 2 Alt Plank DB Rows ADD: DB Extensions (1 Leg) 3x6 3x5 212 2 B1: DB Straight Leg Deadlifts B2: SL Leg Curls 3x5 212 1 DB Flies 3x8 21X 1 Landmine Squats 3x5 21X 4 4 2 Wide Bent Curl Bar Rows ADD: Low Cable Curls (Rope) 3x6 3x5 212 2 Pull Thru's (G) NECK: Bucket Side to Side 3x10 3x5 212
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