HUSKY FOOTBALL TRAINING 2020: WEEK 7 STRENGTH (6/1-6/5)
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VOL TEMPO B 2x5 XXX PREP 1 Plyo Push Ups 2x5 E 212 2 Superman Jacks XXX WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 5x5 XXX 1 Power Cleans 80% 1 3x5 E NA 2 Alt Bent & Lateral Raises (1 Leg) CORE: Alt Crunches 3x25 4x5 E X12 1 Bench Press 80% 2 3x5 212 2 Pull Ups Wide Grip (G) CORE: Heals to Heaven 3x25 3x5 E X12 1 DB Incline Bench 3 3x5 212 2 Supine Pull Ups (Hose) ADD: Pushdowns (Rope) (1 Leg) 3x8 3x5 212 1 DB Floor Press ADD: Dual Action Curls(Outside Grip)(1 Leg) 3x8 4 3x5 E 212 2 Low Cable Rows 2x5 XXX PREP 1 Med Ball Drops 2x25 212 2 Leg Abduction/Adduction (R) XXX WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 5x5 XXX 1 Squats 80% 1 3x8 NA 2 Alt DB Shrugs (1 Leg) CORE: V Ups 3x25 4x5 X12 1 Alt Diagonal Steps Ups CORE: Frog Crunches 3x25 2 3x5 212 2 B1: Leg Curls B2: Straight Leg Deadlifts 3x5 X12 1 Alt Forward Lunges NECK: Standing Frwd/Bckwd 3x10 3 3x5 212 2 B1: Straight Leg Deadlifts B2: Leg Curls 3x5 212 1 DB Jump Squats 4 3x5 212 2 SL Alt DB RDL NECK: Standing Side/Side 3x10 QUARTER
A 1 Med Ball Drops 2 Leg Abduction/Adduction (R) WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 1 Squats 80% 1 2 Alt DB Shrugs (1 Leg) CORE: V Ups 3x25 1 Alt Diagonal Steps Ups CORE: Frog Crunches 3x25 2 2 A1: Leg Curls A2: Straight Leg Deadlifts 1 Alt Forward Lunges NECK: Standing Frwd/Bckwd 3x10 3 2 A1: Straight Leg Deadlifts A2: Leg Curls 1 DB Jump Squats 4 2 SL Alt DB RDL NECK: Standing Side/Side 3x10 PREP 1 Plyo Push Ups 2 Superman Jacks WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 1 Power Cleans 80% 1 2 Alt Bent & Lateral Raises (1 Leg) CORE: Alt Crunches 3x25 1 Bench Press 80% 2 2 Pull Ups Wide Grip (G) CORE: Heals to Heaven 3x25 1 DB Incline Bench 3 2 Supine Pull Ups (Hose) ADD: Pushdowns (Rope) (1 Leg) 3x8 1 DB Floor Press ADD: Dual Action Curls(Outside Grip)(1 Leg) 3x8 4 2 Low Cable Rows PREP
VOL TEMPO 2x5 XXX 2x25 212 XXX 5x5 XXX 3x8 NA 4x5 X12 3x5 212 3x5 X12 3x5 212 3x5 212 3x5 212 2x5 XXX 2x5 E 212 XXX 5x5 XXX 3x5 E NA 4x5 E X12 3x5 212 3x5 E X12 3x5 212 3x5 212 3x5 E 212
"There may be people that have more talent than you, but there's no excuse for anyone to work harder than you do." Derek Jeter A VOL TEMPO B VOL TEMPO 1 Landmine Jammers (2 Hands) 2x5 XXX PREP 1 Scap Ups 2x5 XXX 2 SL Supported Squat 2x5 E 212 2 Seals 3x25 212 WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 XXX WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 XXX 1 Box Squats 80% 5x5 XXX 1 Power Cleans 80% 5x5 XXX 1 1 2 Upright Rows (1 Leg) CORE: Prone Opposites (R) 3x25 3x5 NA 2 Prone Y Raise CORE: Pike Alt Knee Punch 3x25 3x8 NA 1 Alt Steps Ups CORE: Landmine Twists 3x25 4x5 E X12 1 Bench Press 80% 4x5 X12 2 2 2 A1: SL Leg Curls A2: Glute Ham Raise 3x5 E 212 2 Wide Lat Pulldowns CORE: Dead Bug (10 lb Plate) 3x25 3x5 212 1 Alt Diagonal Lunges NECK: Bucket Frwd/Bckwd 3x10 3x5 E X12 1 Incline Bench Press 3x5 X12 3 3 2 A1: Glute Ham Raise A2: SL Leg Curls 3x5 212 2 Incline DB Rows ADD: High Cable Bent Short Bar Extensions 3x8 3x5 212 1 Goblet Squats 3x5 212 1 DB Close Grip Incline Bench Press 3x5 212 4 4 2 Weighted Bridge (Curl Bar) NECK: Bucket Side to Side 3x10 3x5 212 2 Face Pulls (Short Bar on Hi Pulley) ADD: Incline DB Curls 3x8 3x5 212 PREP 1 Scap ups 2x5 XXX PREP 1 Landmine Jammers (2 Hands) 2x5 XXX 2 Seals 3x25 212 2 Band Walks (B) 2x5 212 WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 XXX WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 XXX 1 Power Cleans 80% 5x5 XXX 1 Box Squats 80% 5x5 XXX 1 1 2 Prone Y Raise CORE: Pike Alt Knee Punch 3x25 3x8 NA 2 Upright Rows (1 Leg) CORE: Prone Opposites (R) 3x25 3x5 NA 1 Bench Press 80% 4x5 X12 1 Alt Steps Ups CORE: Landmine Twists 3x25 4x5 E X12 2 2 2 Wide Lat Pulldowns CORE: Dead Bug (10 lb Plate) 3x25 3x5 212 2 B1: SL Leg Curls B2: Glute Ham Raise 3x5 E 212 1 Incline Bench Press 3x5 X12 1 Alt Diagonal Lunges NECK: Bucket Frwd/Bckwd 3x10 3x5 E X12 3 3 2 Incline DB Rows ADD: High Cable Bent Short Bar Extensions 3x8 3x5 212 2 B1: Glute Ham Raise B2: SL Leg Curls 3x5 212 1 DB Close Grip Incline Bench Press 3x5 212 1 Goblet Squats 3x5 212 4 4 2 Face Pulls (Short Bar on Hi Pulley) ADD: Incline DB Curls 3x8 3x5 212 2 Weighted Bridge (Curl Bar) NECK: Bucket Side to Side 3x10 3x5 212
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