23 August 2015- Tuesday Workout

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

 

2x400yd, 2x 200yd runs
 

Bench Press- Level 5 Program- 4x5 with the goal to lift as much total weight as possible (Record total weight lifted as you will try to beat that next week- Should be over a total of 3400-5000lbs).  You should be able to lift more weight than the previous week.

5lb Shoulder Prehab (YTI) x12 reps ea 

Single KB Rack Squat 3x10 ea arm

Barbell/DB Front Shoulder Raise 3x8

Walking Plank (Hands Low to High) 3x :30 sec

 

Kneeling KB/DB Single Arm Press 3x6 ea side

1/2 Get Up 3x5 ea side

Reverse Hyperextensions 3x12

Push up Series(Complete 1 per set)

1. Weighted Push Ups x10

2. 3 Position Hold x :15 sec Top/Middle/Bottom

3. 1/2 + Full Pushup x 10
 
Upper Body Stretch/Foam Roll