Cold As Ice: 12 Weeks to Brute Strength In Ice Hockey - Page 7

Conor Doherty

Guest Contributor

Dryden, Canada

Hockey, Soccer

 

Week 7: Day 1

A. Front Squat (4x1)x6 cluster sets

 

 

B. DB Step Up 4x8

 

C1. Bar Rollout 3x10

C2. Glute-Ham Raise 3x8

 

D. Single Leg Squat to Box 2x10

 

Week 7: Day 2

A1. Incline Bench Press (4x1)x6

A2. Weighted Pullup (4x2)x6

 

B1. DB Bench Press 3x8

B2. DB Row 3x8

 

C1. Cable Backhand 3x12

C2. Standing Zottman Curl 3x10

 

Week 7: Day 3

A. Speed Bench Press 10x3 @50% 1RM

 

B1. Close-Grip Bench Press 5x5

B2. Neutral Grip Row 5x5

 

C1. Inverted Row 3x10

C2. Scapular Pushup 3x15

 

 

Week 7: Day 4

A. Speed Bench Press 10x3 @50% 1RM

 

B1. Close-Grip Bench Press 5x5

B2. Neutral Grip Row 5x5

 

C1. Inverted Row 3x10

C2. Scapular Pushup 3x15

 

Click on the number below that corresponds to the week of training you're in.

 

 

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