28 July 2015- Tuesday Workout

Foam Roll/TP/Correctives

Dynamic Warmup

6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint  


Bench Press- 70 ₁     79 ₂     85 ₃    88-91 ₂
                          5         5          2           2   
Band Press Out 4x5 ea side or Red Band Rows 4x25

 
Plyo Push Up 3x8

1/2 Get Up 3x3 ea side
Push Up with Leg off Ground 3x6 ea side

Pulling Circuit x 2 Rounds (Heavy)

Underhand Grip Bar Row x 12  
Chin up/Pull up x 5-8    
Heavy Single Arm Row x 12  
Chest Supported Row x 15    
Curls x 12  
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
 
Upper Body Stretch/Foam Roll