1 Oct 2015- Thursday

Foam Roll/TP/Correctives   
Dynamic Warmup + Agility Ladder or Dot Drill
 
PAP  KB Swings 3x10
Frog Stretch 3x:20 sec
Inch Worm Pushups 3x8
Leg Swings 3x12 ea

T1 Clean + Front Squat 5x3  OR Snatch Balance 5x4 OR Snatch high pulls+ Front Squat 5x3 Box Jumps 4x5 

T2
Front/Back Squat
  55 ₁      64-67 ₁       ***73-76 _{3-4       ***90 sec between sets}    
    8           6                      6
  Band Punch Outs 4x:30 sec ea side......... One side at a time after the first two sets
  
 
T3
Incline Bench 3x8
Dynamic Lat Pull Down (use band) 3x8
SKB Split Squats 3x8 each
Kneeling Med Ball Toss 3x5


AUX
Band Goodmnings 3x8
DB Flys 3x10
DB Rev Flys 3x10


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