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Phillipsta3 Log

I’m using Strength 2-3 days a week approach but I have been doing either conditioning or Coach Thib’s neural Workouts on off days.

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Wednesday

Neural Workout

Bench Plyo push-up x 5
Vertical Jump x 5
Med Ball Slam x 5 (20 lbs ball)
Box Jump x 3 (straight legs on 24” box)

Finished around 16 minute mark with 6 cycles.

Thursday 8/15/19

Deadlift:
185x5
205x5
230x8
185x11

Military Press:
95x5
105x5
115x8
95x12 (rest pause)

Chins:
Superset b/w every set
x3

Rest Intervals:
1 min

8/16/19

Hang Power Clean:
135x3

Repeat Vertical Jump:
x5

Med Ball Soccer Throw:
20x5

4 rounds

Rest interval:
1 min

8/19/19

Med Ball Keg Toss
3x5x20lbs

Strength

Deadlift:
255x3x3

Floor Press:
185x3x3

Power Clean:
155x3x3

8/20

Neural Workout

Power Clean:
115x3

Depth Jump:
12in x 3

Should Press Med Ball Throw:
20 x 5

4 rounds

Rest Intervals
1 min

8/23
Strength workout

Deadlift:
260x2x3

Floor Press:
190x3x3

Power Clean:
160x3x3

Conditioning:
10 min of 20 yard air sprints
Recovery on walk back

8/25
Neural Workout

Split Jerk:
95x5

Box Jump:
24in x 5

Bench Plyo Push-up:
x 5

4 rounds

Rest Interval:
1 min

8/26

Front Squat:
190x3x3

Military Press:
100x3x3

Chins:
2.5x3x3

Rest Intervals:
2 min

Conditioning:
Officiated high school football game so ran for about an hour of wind sprints with various distances.

8/27

Conditioning:
Mowed yard (pushes)
Takes about an hour or more.

9/18

Power -
Broad jumps x10
Med ball slam 20 x 8

Strength:
Bench 165 x 10
Face pulls b/w x 10

Assistance:
Pushups x 8
Inverted rows x 8
10 min

Conditioning:
Mowed yard

Power:
Box jumps x 3
Worked up to 30 inches

Strength:
Military press
105 x 6

12/3/2019

Strength:
Box Squat:
155x3
175x3
205x3
230x3
255x3

Hang Power Clean:
155x3x3

12/5/2019

Strength:

Bench Press:
175x6
155x8
140x8

Chin-ups:
BWx7
Green Band x 10

Overhead Press:
115x7
95x10

Barbell Curls:
85x6
75x8
65x8

Lateral Raise:
15x20,5,5,5

12/7/2019

Plyometrics:

Depth Drop:
24in x 10 x 1

Depth Jump:
24in x 8 x 3

1-leg Depth Jump:
16in x 6 x 2

Med Ball Toss:
20 x 8 x 3

12/8/2019

Strength:

Box Squat:
160x3
185x3
210x3
240x3
265x3

Hang Power Clean:
155x3x3

Strength 12/11/2019

Box Squat
160,185,205,245,270x3

Hang Power Clean
155x3x3

Plyometric 12/13/2019

Depth Drop
24in x 10

Depth Jump
24in x 3 x 8

1-Leg Depth Jump
15in x 2(each) x 6

Strength 12/15/2019

Bench Press
180x6
160x8
145x8

Chin-ups
BW x 8
GB x 10

Overhead Press
115x8
100x10

Barbell Curls
85,75,65 x 8

Lateral Raise
15 x 20,8,7,6

12/18/2019
Strength

Box Squat
165,190,225,245,275 x 3

Hang Power Clean
165x3x3