4 August 2015- Tuesday Workout

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

  2x300 yd Shuttle, 1:30 Rest Between

Bench Press- 73 ₁     79 ₂     88 ₁    91-94 _1*
                          5         3          2           ME   

5lb Shoulder Prehab (YTI) x12 reps ea 

 

* Record Weight lifted and # of Reps- Send to me for tracking purposes. If able to do more than 5 reps, add weight and perform 1 more set.

 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 3x20

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