Hey there and welcome to my log of Strength, Speed & Power.
I’m a competitive Grappler with some ten years of experience and this here training is geared towards that.
I’ve been running this program since new year and so far it has brought me great results.
Not sure what else there is to say, so I’ll get right into it.
Saturday 12.07.14
Pull + Hip
A1 Overhead medball slams, w.cueing, 10x3
10 x 8.8lbs mb
A2 Wide grip pull ups w. accommodating resistance 10x3
1 x green band one time around the db
1 x gb x2
1 x gb x3
1 x gb x4
1 x gb x5
1 x gb x6
1 x gb x7
1 x gb x1 plus 11 lbs
1 x gb x2 plus 11 lbs
1 x gb x3 plus 11 lbs
A3 Overhead medball slams w.cueing, 10x3, 120s rest
10 x 8.8lbs mb
B1 Explosive band glute bridge 10x3
10 x blue band, varoius lengths
B2 BB glute bridge 10x3
1 x 320
1 x 342
1 x 364
1 x 408
1 x 452
1 x 474
1 x 485
1 x 496
1 x 507
1 x 529
B3 Explosive bw glute bridge 10x3, 120s rest
10 x bw
C Accessory Glute bridge
Standing calf raises
2 x 60 x 8
Tibialis anterior db lift
2 x 28 x 20
D Acc pull up
alternating cable curls. 2right, 2left etc.
1 x 44 x 50 reps / 25 r&l
1 x 55 x 28 reps / 14 r&l