Blue Flame News · Blue Flame Workouts 3/16-3/20


BLUE FLAME BODY WT WORKOUT 3-16 through 3-20

BLUE FLAME WEIGHT WORKOUT 3-16 through 3-20

 

Blue Flame Football Players with access to a wt room—below is your suggested workout for this week:

BLUE FLAME WEIGHT WORKOUT 3/16-3/20

Monday 3/16

WARMUP

Glute Ham Raise 3*12

Hyperextension 3*12

Front Squats 10*1—Build up to 5lbs above Max

Barbell Lunge 3*8 (each leg)

RDLs 3*10

Bench Press 8*3 (60% for Speed)

Military Press 4*5

Close Grip Bench 4*4

Pullups 4*10

St Bar Curl 4*10

Situps 4*50

 

Wednesday 3/18

WARMUP

Glute Ham Raise 3*12

Hyperextension 3*12

Military Press 10*1—Build up to Max

185 Bench Rep Test

Upright Row 3*10

Pullups 3*10

DB Curl 3*10

Squat 10*3 (60% for speed)

Box Jumps or Explosions 3*10

Leg Curl 3*10

Situps 4*50

 

Friday 3/20

WARMUP

Glute Ham Raise 3*12

Hyperextension 3*12

FABULOUS 50

Pushups *50

Military Press (with Bar Only) *50

C0G Pushups *50

Pull-ups *50

St Bar Curls (bar only) *50

Air Squats *50

Lunges *50 (25 each leg)

135 lbs DL *50

Situps *5

 

BLUE FLAME FOOTBALL
If you do not have access to a wt room this is your suggested workout this week!

BLUE FLAME BODY WT WORKOUT 3/16-3/20

Monday 3/16

Warmup

Air Squats 150—don’t care what sets you use

Toe Touches 150

Pushups 150

Flex Downs 150—Act like you are doing a pullup on air—Flex the back the entire movement

Situps 150

Supermans (otherwise known as Coach Smith’s…LOL) 150

 

Wednesday 3/18

Warmup

Run ½ Mile

Air Squats 50

Toe Touches 50

Pushups 50

Flex Downs 50

Situps 50

Supermans 50

 

Friday 3/20

Warmup

Pushups *100

CG Pushups *50

Flex Downs *100

Air Squats *50

Toe Touches *50

Lunges *50 (25 each leg)

Situps *100

 

Chad Smith

Athletic Director/Head Football Coach

Pickens High School (SC)

(864) 397-3702-Office

(864) 508-6433-Cell

“As Iron Sharpens Iron, So One Man Sharpens Another”