29 Oct 2015-Thursday

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 ₃          88 ₁         91-94 ₁    

                      4           3         2           2          1- 2           1-2             ME
  Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat
  67 ₁      73 ₁      76 ₁        79-82 ₃        

     6           5         5             4

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

T3  

Barbell RDL's 3x5
1 Arm DB Bench  3x5ea
Bent Over Rows 3x6

 

AUX

DB Flys 3x10

DB Rev Flys 3x10

Dips 3x max
 

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