13 Oct 2015-Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

10x60 yd Shuttle (5, 10, 15 ) Goal Time <::20sec rest :40

PAP(Pre Activity Prep)Plate IR/ER at side and at 90/90, Wall Slides, Elbow Pushups 3x12 ea

 

Warm up Bench: 50 ₁     60 ₁   

                            10        8     

T1

Bench Press- 70 ₁      76 ₁      79-82 ₃                      

                          8         6             5                

DKB or DB Rows  4x6ea

T2

Barbell Shoulder Press 4x6

Weighted Pull Ups 4x6

T3 

KB Concentric Get Ups 3x8ea

Band Rotation and Press 3x8ea

Band Face Pulls 3x8

DB 3 way raises (front, side, bent over) 3x10ea

AUX
Push Ups 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30secs