Cold As Ice: 12 Weeks to Brute Strength In Ice Hockey - Page 9

Conor Doherty

Guest Contributor

Dryden, Canada

Hockey, Soccer

 

Week 9: Day 1

A. Front Squat 7 singles >90%

 

 

B. Speed Deadlift 8x1 @60% 1RM

 

C. Barbell Reverse Lunge with Front Grip 4x8

 

D. Pallof Press 3x8 per side

 

Week 9: Day 2

A. Close-Grip Incline Press 7 singles >90% 1RM

 

B1. Decline Close-Grip Bench Press 4x8

B2. Prone Grip Row 4x8

 

C1. DB Hammer Curl 3x12

C2. Mountain Climbers 3x12

 

Week 9: Day 3

A. Box Squat 10x2 @50% 1RM

 

B. Glute-Ham Raise 4x5

 

C. DB Forward Lunge 3x6

 

 

D1. Single Leg Squat to Box 3x10

D2. Bar Rollout (knees on 4inch box) 3x12

 

Week 9: Day 4

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

 

B1. Close-Grip Barbell Floor Press 4x5, 2x7

B2. Neutral Grip Pullup 4x5

 

C1. One-Arm DB Row 3x10

C2. Close Grip Pushup 3x10

 

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

 

 

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