22 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         67 ₁      73 ₁      79 ₁        82-85 _1-2      
                        4           3         2           2                               
  Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat
  58 ₁      67 ₁      76 ₁        82 ₃          85 ₁         88-91 ₁

     6           5         4              2-3        2-3         ME

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

T3  

Barbell RDL's 4x5
1 Arm DB Bench  4x5ea
Bent Over Rows 4x6

 

AUX

DB Flys 3x10

DB Rev Flys 3x10

Dips 3x max
 

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