10 Sept 2015- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
12 x 60 YD Sprint or Shuttle
 
PAP  Shoulder Wall Slides, 1 arm KB Shrugs, Quadruped Single Straight Leg Hip Ext, Quadruped Single Straight Leg Lateral Abduction, Lyinig Hip Circles In & Out 3x12 each


T1   Clean + Front Squat 5 x 3  OR Snatch Balance 5x3 OR Snatch 5x2   Box Jumps 4 x 5                      
 

T2
  Front/Back Squat 
  55 ₁         67 ₁        76 ₁          79-82 ₃                             Frog Stretch 3x5sec hold ea set
   8             6             5                 5                        
 

T3  
DB Renegade Row 4x8 total  
Barbell Snatch Grip RDL 4x5  
DB Incline Bench Press 4x5   
Weighted Pull Up 4x5
 

Core Circuit
  Optional Upper Body (Bi/Tri/Shoulder)
  Lower Body Stretch/Foam Roll