15 Oct 2015- Thursday

Foam Roll/TP/Correctives    

Dynamic Warmup 

Speed Ladder x20reps

 

PAP: Light KB Swings 3x10, Lateral Push Up Walks 3x10 yds, Plate L Raise With Ext Rot 3x10, Pistol Squats 3x8ea 

T1a 
Cleans         64 ₁      69 ₁      76 ₁        79 ₁         82 ₁
                        4           4         3            3             3                     
  Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat
  58 ₁      70 ₁      76 ₁        79-82 ₃          
    8           8         6                5
Band Punch Outs 4x:30 sec ea side......... One side at a time after the first two sets
  

T2
Incline Bench 4x6
Chin Ups 4x8
Box Jumps 4x4



T3
Barbell RDL's 3x5
1 Arm DB Bench  3x5ea
Keiser 1 Arm Rows 3x6ea
Core
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll