We began game prep this week with our first, true in-season lift.  It was a great day.  There was a different feel in the weight room because it's game week.

  • Dynamic Warm-up
  • Extended Warm-up: Halo x5/Spiderman Progression x5/Neck Work
  • Squat Clean: 3x2 (135-225)
  • Hurdle-under: 2x3 each
  • Squat: 5/5/2/2/2 In-Season Progression 1 (Top set is 70%)
  • Hurdle-over: 2x3 each
  • Incline (BB or FBB): 4x5
  • 1-leg Plank: 2x60 seconds
  • RDL: 2x5
  • Single-leg squat to bench: 2x5 each
  • Pull-ups: 2x5
  • Hammer Circuit (OL/DL/LB/TE): 2x10
  • DB Row: (QB/WR/RB/DB): 2x10
  • Extra Work
  • Push-ups: 30-50
  • BB Shrugs: 2x20
  • Team Abs: 50 reps
  • Team Stretch

We had three groups.  Each group finished the lift in about 30 minutes (5-7 minute workout explanation and warm-up, 8 minute abs and stretch at the end). 45 minutes total.

One more quick lift (literally and figuratively) on Thursday and we're on the bus for Harrisonburg.

  • Curls: 50