Cold As Ice: 12 Weeks to Brute Strength In Ice Hockey - Page 4

Conor Doherty

Guest Contributor

Dryden, Canada

Hockey, Soccer

 

Week 4: Day 1

A. Box Squat 3x3

 

 

B. Deadlift 3x2 @65% 1RM

 

C. Walking Lunge 2x8

 

D1. Reverse Crunch 3x12

D2. Plank 3x30sec

 

Week 4: Day 2

A. Bench Press 3x3

 

B1. Incline DB Press 2x10

B2. Seated Cable Row 3x10

 

C1. Prone Trap Raise 3x12

C2. Side-Lying External Rotation with DB- 3x12

 

D. Side Plank 3x30s each side

 

Week 4: Day 3

A. Front Squat 3x6

 

B. Rack Pull from Kneecaps 2x6

 

 

C. DB Split Squat 2x6

 

D1. Cable Pull Through 2x10

D2. Reverse Crunch 3x12

 

Week 4: Day 4

A1. One-Arm DB Push Press 3x6

A2. Close-Grip Chinups 3x6

 

B1. Pushup 3x8

B2. One-Arm DB Row 3x7

 

C1. Kneeling Cable External Rotation 3x12

C2. Side Plank 3x30s each side

 

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

 

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.