8 Sept 2015- Tuesday

Foam Roll/TP/Correctives    Dynamic Warmup
Row 200 m  x 3-5; Rest 1 min OR Heavy Prowler Pushes 10x15 yds 
 
PAP  
Shoulder Internal and External Rotation(DB, Plate, or cable.....light weight) Side-lying Adduction and Abduction, Side-Lying Internal Hip Rotation 3x12 each
 

Clean Pull  from Dead Hang or Floor      55₃
                                                                    5
  T1  
Full Clean from Hang or Floor      61₁    79 ₁      76 ₁        82 ₄  

                                                             5       4          3      3     

Repeat Box Jumps 3x3 ea set- Jump up to a low box and then jump again for max height.

T2

Deadlift or Front Squat    55 ₁     64₁      69 ₁      73 ₄    

                                            5         5          4          5

        

Weighted Pull Ups 4x5

 

 

T3

 

Bench Press                     55 ₁     64₁      69 ₁      73 ₄    

                                              5         5          4          5

          

1 Arm KB or DB Rows  4x6each

 

 

AUX

Single Leg Glute Bridge 3x8ea

DB or KB 3 way raises (Front, Side, Bent Over) 3x10ea

Piriformis or glute stretch  3x 20-30sec each side