21 Sept 2015-Monday

Foam Roll/TP/Correctives    

Dynamic Warmup

   
Optional Conditioning: 8x30 yd Prowler Pushes on the Minute

PAP: Mini Band Walks x 15 yds ea (Fwd/Bwd in squat, Fwd/Bwd Straight leg, Lateral in squat, Lateral straight legs)  

Warm Up  Clean Pull  53 ₃
                                       5 ch

T1a
 Cleans    82 ₁   85 ₄ *                  
                   4      3                              
 Repeat Box Jumps 4x4

* denotes cluster set.  You will rest :20-:30 sec between reps on  each set.  Ex. Do one rep rest :20, do the 2nd, rest :20, do the 3rd to finish the set of 3



T1b 
Deadlift or Front Squat   84 _{7       :90 sec between ea}
                                            3    
Supported Single Leg Lowering 4x8 ea side


T2 
DB/KB Lunge 3x8 ea 
Double KB RDL 3x8   
Weighted Pull Up 3x5  Single Leg Glute Bridge 3x8 ea
 

  Lower Body Stretch/Foam Roll