football cert

Weekend Sept 8-9, 2012

football cert day 1
-build to 3rm Back Squat*: 95(5), 135(3), 185(3), 205(3), 225(3), 235(3)
*CFFB style squats -- bar on traps, toes pointed forward, just below parallel. 235x3 felt very solid.

-build quickly to heavy-ish 5 deadlift: 5 x 135, 205, 255

-1 resisted-negative strict chin-up + 2-3 strict chin-up x 4

-not for time:
9 deadlift #255, 9 strict chin up, 1x 5 sec resisted sprint
6 deadlift #255, 6 strict chin up, 2 x 5 sec resisted sprint
3 deadlift #255, 3 strict chin up, 3 x 5 sec resisted sprint

pm: quick swim & stretch



football cert day 2:
lots of mobility, manual resistance work, shuffles, lateral walk against partner resistance, shuttle runs
workout: 2 rds

2 min of 5-10-5m shuttles (rest was about 4:1)
30 sec rest
2 min amrap power clean/split jerk 135#
30 sec rest
2 min manual resistance hip ab/adduction (eg clamshell, butterfly)hips are sore, R hip flexor was pretty inflamed by midmorning. learned a lot of good mobility stuff but all the hip opening/closing combined with the lateral speed/change-in-direction work was pretty aggressive. getting in a car x4 hours probably not the best way to end the day either.