3 August 2015- Monday

Foam Roll/TP/Correctives
Dynamic Warmup 

Row 500 m under 1:50 x 3-5; Rest 1 min OR Heavy Prowler Pushes 6x30 yds 
Full Clean from Hang or Floor 64₁    70 ₁      79 ₂    85 ₄   91 ₂

                                                      5       3           2        1        1

Broad Jumps 3x3 ea set

Deadlift 55₁    64 ₁      76 ₂    85 ₄   91-94 _2*         

                5        5         5          2          ME            

Lat Stretch or IR Stretch 3x2 sec ea side ea set

* Record weight lifted and number of reps. If you complete more than 5 Reps on your first set, do a second set and with a little more weight and record that number. Send them to me for data tracking.

Pull Ups 3x 5-12

Barbell Good Morning 3x6

Double Leg Glute Bridge with Barbell 3x10

Pigeon Stretch on box or floor 2x:10 sec ea side/ea set

Lower Body Stretch/Foam Roll