July 18-24

The Prairie Fire practice on Wednesday was really good. Worked on marks and breaking marks, set plays, then 10 pull, then a scrimmage, finishing off with conditioning. The scrimmaging was great experience for me.

July 18 - Lift and Throw

July 19 - rest

July 20 - Lift and Throw

July 21 - Stairs/Accel

July 22 - P.F. Practice

July 23 - rest

July 24 -

7/18 Lifting

Warmup

1A. Back Squat 3x5 @ 145 lbs, 155 lbs, 175 lbs
1B. Bench Press 3x6 @ 135 lbs, 145 lbs, 165 lbs

2A. BOSU lateral jumps
2B. One-Leg Calf Raises 20 each
do 3 sets

3A. Wide-Grip Lat Pulls
3B. Seated Row

4A. Seated Dumbell Press
4B. Dumbell Curls

5A. Dumbell Shrug
5B. Tricep Pressdown

Core Workout: 3 circuts of...
1. Medicine Ball Twists (60)
2. Fire hidrants (10 each leg)
3. Plank (70 sec)
4. Glute-hamstring raises (10)

7/20 Lifting

Warmup
0. Cable Work - squat rows, x-pulls, push-pulls

1A. Step Ups 3x5 each leg @ 115, 115, 125 lbs
1B. Pullups 3x max

2A. Split Squats 3x5 each leg @ 105, 115, 115 lbs
2B. Military Press 3x6 @ 115 lbs

3A. DB Incline Bench
3B. One-Leg Calf Raises
3C. DB Upright Row

4A. DB Shoulder Side Raise
4B. Lawn Mower

Core Workout: 3 sets of...
1. ABCs (20)
2. Leg "Kick Backs" (12 each leg)
3. Side Plank (60 sec each side)
4. Superman Raises (14)

7/21 Stairs/Accel

Dynamic warmup

1. Sprint form: 30 yds - 2x jump backs, 2x mountain climber, 2x base steal

2. Hill sprint x5

3. Stair Circuit x3

4. 4x Lunge compass, 2x6 Explosive pushups