HUSKY FOOTBALL TRAINING 2020: WEEK 8 STRENGTH (6/8-6/12) A VOL TEMPO B VOL TEMPO 1 DB Push Press 2x5 XXX PREP 1 SA Elevated Push Ups 2x5 E XXX 2 Overhead Plate Squat 2x5 212 2 Alt 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 80% 5x5 21X 1 Power Cleans 80% 5x5 XXX 1 1 2 Shrugs (1 Leg) CORE: Russian Twists 3x25 3x5 212 2 Incline Rear Raises CORE: Plate Throw M-L-R (10 lb Plate) 3x15 3x8 NA 1 SL DB Squats CORE: Crunches w/ Leg Straight Up 3x25 3x5 E 21X 1 Incline Bench Press 3x5 21X 2 2 2 A1: Leg Curls A2: SL Alt DB RDL 3x5 21X 2 Med Lat Pulldowns CORE: Leg Lifts 3x25 3x5 212 1 DB Goblet Lateral Lunge NECK: Standing Frwd/Bckwd 3x10 3x5 E 21X 1 Alt DB Bench Press 3x5 E 21X 3 3 2 A1: SL Alt DB RDL A2: Leg Curls 3x5 E 212 2 SA Landmine Bent Row ADD: DB Kickbacks (1 Leg) 3x8 3x5 212 1 Alt Reverse Lunge Step Up 3x5 E 21X 1 Floor Bench Press ADD: Curl Bar Inside Grip Curls (1 Leg) 3x8 3x5 21X 4 4 2 DB Deadlifts NECK: Standing Side to Side 3x10 3x5 212 2 Supine Pulldowns 3x5 212 PREP 1 SA Elevated Push Ups 2x5 E XXX PREP 1 DB Push Press 2x5 XXX 2 Alt Superman 2x25 212 2 Overhead Plate Squat 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 212 1 Power Cleans 80% 5x5 XXX 1 Squats 80% 5x5 21X 1 1 2 Incline Rear Raises CORE: Plate Throw M-L-R (10 lb Plate) 3x15 3x8 NA 2 Shrugs (1 Leg) CORE: Russian Twists 3x25 3x5 212 1 Incline Bench Press 3x5 21X 1 SL DB Squats CORE: Crunches w/ Leg Straight Up 3x25 3x5 E 21X 2 2 2 Med Lat Pulldowns CORE: Leg Lifts 3x25 3x5 212 2 B1: Leg Curls B2: SL Alt DB RDL 3x5 21X 1 Alt DB Bench Press 3x5 E 21X 1 DB Goblet Lateral Lunge NECK: Standing Frwd/Bckwd 3x10 3x5 E 21X 3 3 2 SA Landmine Bent Row ADD: DB Kickbacks (1 Leg) 3x8 3x5 212 2 B1: SL Alt DB RDL 2: Leg Curls 3x5 E 212 1 Floor Bench Press ADD: Curl Bar Inside Grip Curls (1 Leg) 3x8 3x5 21X 1 Alt Reverse Lunge Step Up 3x5 E 21X 4 4 2 Supine Pulldowns 3x5 212 2 DB Deadlifts NECK: Standing Side to Side 3x10 3x5 212 QUARTER
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"It's not the will to win that matters - everyone has that. It's the will to prepare to win that matters." Bear Bryant
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VOL TEMPO B VOL TEMPO X3X 2x5 PREP 1 Reverse Grip Pull Ups (G) 2x5 212 2x5 E 212 2 Dynamic Pigeon 2x5 E 212 212 WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 XXX 5x5 21X 1 Power Cleans 80% 5x5 XXX 1 3x5 212 2 Bent Rear Raises (1 Leg) CORE: Rocky Crunches 3x25 3x8 212 4x5 E 21X 1 Bench Press 80% 4x5 21X 2 3x5 E 21X 2 Alt Plank DB Rows CORE: Plate Back Extensions 3x20 3x5 E 212 3x5 21X 1 Alt DB Incline Bench 3x5 E 21X 3 3x5 212 2 Double Handle Landmine Rows ADD: DB Extensions (1 Leg) 3x8 3x5 212 3x5 212 1 DB Close Grip Bench 3x5 21X 4 3x5 212 2 Wide Bent Curl Bar Rows ADD: Straight Bar Curls (1 Leg) 3x8 3x5 212 2x5 212 PREP 1 Hang Cleans 2x5 X3X 2x5 E 212 2 Band Walks (B) 2x5 E 212 XXX WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 212 5x5 XXX 1 Split Squats 5x5 21X 1 3x8 212 2 DB RDL Shrugs CORE: Hanging Knee Ups 3x25 3x5 212 4x5 21X 1 Alt Goblet Reverse Crossover Lunge CORE: Scissor Crosses 3x25 4x5 E 21X 2 3x5 E 212 2 B1: SL Leg Curls B2: DB Straight Leg Deadlifts 3x5 E 21X 3x5 E 21X 1 Front Squats NECK: Bucket Frwd/Bckwd 3x10 3x5 21X 3 3x5 212 2 B1: DB Straight Leg Deadlifts B2: SL Leg Curls 3x5 212 3x5 21X 1 DB Over Unders 3x5 212 4 3x5 212 2 Pull Thru's (G) NECK: Bucket Side to Side 3x10 3x5 212 QUARTER
A 1 Hang Cleans 2 Band Walks (B) WARM UP 1) Squats 60% 1x6 2) Squats 70% 1x6 1 Split Squats 1 2 DB RDL Shrugs CORE: Hanging Knee Ups 3x25 1 Alt Goblet Reverse Crossover Lunge CORE: Scissor Crosses 3x25 2 2 A1: SL Leg Curls A2: DB Straight Leg Deadlifts 1 Front Squats NECK: Bucket Frwd/Bckwd 3x10 3 2 A1: DB Straight Leg Deadlifts A2: SL Leg Curls 1 DB Over Unders 4 2 Pull Thru's (G) NECK: Bucket Side to Side 3x10 PREP 1 Reverse Grip Pull Ups (G) 2 Dynamic Pigeon WARM UP 1) Power Cleans 60% 1x6 2) Power Cleans 70% 1x6 1 Power Cleans 80% 1 2 Bent Rear Raises (1 Leg) CORE: Rocky Crunches 3x25 1 Bench Press 80% 2 2 Alt Plank DB Rows CORE: Plate Back Extensions 3x20 1 Alt DB Incline Bench 3 2 Double Handle Landmine Rows ADD: DB Extensions (1 Leg) 3x8 1 DB Close Grip Bench 4 2 Wide Bent Curl Bar Rows ADD: DB Curls (1 Leg) 3x8 PREP