Off Road Jr. Football Workout

[BendtheBar]

Slight case of Prowler Flu...Whomever invented that rediculous torture device should be hunted down and SHOT!

Wasn't me I swear!

Strong and long. Was that a 12 rep finished on DB Rows? Can't...breathe...

[Off Road]

Originally Posted by BendtheBar

Man you guys are killing it. And getting great father son time. Going to make all the other fathers in the neighborhood feel weak!

There's a good goal, make the other team dads feel weak and old. Gonna be hard though, some of those guys played high level college ball and are still strong and fit.

Originally Posted by MikeM

Man, that Friday session was epic, then all the running on Sunday. No kidding your legs are sore! Great stuff OR and ORjr!

I think I'd need a nurse with a crash cart on standby before I ever tried that Sunday workout!

It is pretty tough, but getting easier. My strength makes some things easier, but trying to keep up with an 11 year old's energy level isn't easy for us geezers.

Originally Posted by big_swede

I can imagine! Im working on my home GPP setup and to get more stuff, some sort of sled or preferably a prowler would be great!

My thouhgts on that: The sled is really fun, but the Prowler is real WORK! I'd go for a Prowler.

Originally Posted by BendtheBar

Wasn't me I swear!

Strong and long. Was that a 12 rep finished on DB Rows? Can't...breathe...

Yes. We do a set of 2 and then a set of 3 as our warm-ups. We don't have to change weights that way and the CNS gets fired up. Then it's one all-out set to finish. I did 12 with my right hand and then had to take a 3 minute break to catch my breath before i did the left hand. Conditioning and strength building all-in-one.

[Off Road]

Rainy, windy and ugly outside. So we passed on the hill sprints and did complexes instead.

Warm-ups
Body squats x 10
Jumping Jacks x 15
Burpees x 10, 10
Sit-ups x 10, 10, 10
Seated medicine ball throws x 10
Seated squat jumps x 5

Barbell Complexes
Clean/Front Squat/Press
Son: 25 lb bar x 10, 10, 10
Me: 45 lb bar x 10, 10, 10

Notes:
Just enough to get the breathing heavy and break a little sweat. Next time we'll go for 3 sets of 12 reps. My son and I are going to Power Balance Pavillion tonight to watch the Kings play some basketball. Hope the good team shows up tonight and not that team that got blown away last night.

[BendtheBar]

Have fun at the game.

[Off Road]

Originally Posted by BendtheBar

Have fun at the game.

We had a good time. The Kings did their typical crap; They were up by 20 points by mid-way through the second. They were down by 20 mid-way through the third. 40 point swings are hard to watch.

[BendtheBar]

Originally Posted by Off Road

We had a good time. The Kings did their typical crap; They were up by 20 points by mid-way through the second. They were down by 20 mid-way through the third. 40 point swings are hard to watch.

Wow!

I was at a 40 point swing once, but my Bucks came back on the Lakers. That was a fun swing.

[Off Road]

Warm-ups
Body squats x 10
Jumping jacks x 15
Burpees x 10, 10, 10
Sit-ups x 10, 10, 10
Medicine ball throws x 10
Seated squat jumps x 10

My Workout:

Trap Bar Deadlift
305 lbs x 15

Walking Lunges
20 yards x 2 laps

Military Press
150 lbs x 9

Barbell Curls
105 lbs x 9, 9, 9

Conditioning
300 lb Prowler x 4 pushes (like 4 downs)
Total yards = 100 yards

Son's Workout:

Trap Bar Deadlift
105 lb x 5 singles (working on form)

Walking Lunges
20 yards x 2 laps

Military Press
45 lbs x 5, 5, 3

Band Curls
Light Bands x 12, 10, 8

Conditioning
225 lb Prowler x 4 pushes (like 4 downs)
Total yards = 40 yards

Notes:
The prowler pushes were my son's idea. He wanted to see how far he could push a heavy prowler. So I decided to give us 4 downs and see how far we could get it. Really fun in the pouring rain!

[Rich Knapp]

good work to you both.

[BendtheBar]

Really fun in the pouring rain!

Oh yeah, that brought me back to my childhood and playing sand lot football in the rain.

[big_swede]

Love that prowler work OR!