No Reason For Resolutions Here

You know it's the new year when a ton of new faces show up at the gym for a couple days with their resolutions to start working out.  Inevitably these same people will burn out within a month, some within a week.  You shouldn't need the number on the calendar to change to work hard and push yourself mentally and physically.  My training partners and I wake up everyday and attack our training with a purpose.  These guys are college athletes, and devote their lives to their sport and to preparing themselves to succeed in that sport and in life.  It's not about making working out and training a hobby, it's about it being ingrained as a part of your life, just as vital as earning a wage or even breathing.  Stop putting it off until tomorrow, stop waiting until next year...Take action, embrace the grind, and make yourself better today!

Here are the first two heavy workouts of the 3rd week of our second post-season workout cycle.

Workout #1 Heavy Lower Body

Foam Rolling

General Warmup

Dynamic Warmup

Bodyweight Squats

Groiners

Band Lateral Walks

Power

Knee Jumps to Tuck Jumps--6x2

Strength

Squat--Work up to 1x2 at 10 RPE (Max Effort)

*Worked up to 340 for 1x2, was too easy, so went up to 350 1x2

Assistance

Back Down Set of Squats--1x10 at 75%

*265 for 1x10

Supplemental Lift

Block Deadlifts--3x3 at 85% estimated 1RM from 1st month

*390 for 3x3

Upper Back Strength

Chest Supported T Bar Rows--3xFailure

Conditioning--10 Rounds

Backwards Sled Drag

Pushups--15

Agility Ladder Variation

More Conditioning--8 Total

Single Leg Cone Agility into Hill Sprint

Double Leg Agility Work into Hill Sprnt

Workout #2 Heavy Upper Body

Foam Rolling

General Warmup

Dynamic Warmup

Band Pulldowns

Pushups w/Groiners

Band Shoulder Traction

Power

Plyo Pushups--6x2

Strength

Floor Press--Work up to 1x2 at 10 RPE (Max Effort Lift)

*Worked up to 325 for 1x2*

Assistance 

Cambered Bar Board Press--2xFailure

*1x12 at 225; 1x9 225 (Rest/Pause); 1x3

Supplemental Lift

Dumbbell Rows--3x12 each arm

Conditioning/Muscle Building--3 Rounds

Weighted Pull Ups--8

Dips w/Straight Leg Raise--Failure

Accessory--2 Rounds

Lying Band Chest Flys--20

Band Pull Aparts--25

Gun Show

Band Overhead Triceps Extension--100 Total Reps

Band Curls--50 Total Reps