5 Oct 2015- Monday

Foam Roll/TP/Correctives    

Dynamic Warmup

   
Optional Conditioning: 8x30 yd Prowler Pushes on the Minute

PAP: Mini Band Walks x 15 yds ea (Fwd/Bwd in squat, Fwd/Bwd Straight leg, Lateral in squat, Lateral straight legs)  

Warm Up  Clean Pull  53          70
                                       5           4

T1a
 Cleans    79 ₁   88-91 ₄ *                  
                   4      3                              
 Repeat Box Jumps 3x4.....do box jumps with your clean pulls and 1st set of cleans

* denotes cluster set.  You will rest :20-:30 sec between reps on  each set.  Ex. Do one rep rest :20, do the 2nd, rest :20, do the 3rd to finish the set of 3



T1b 
Deadlift or Front Squat  64   79    88 _{6-8       :90 sec between ea}
                                        5       3       2   

Supported Single Leg Lowering 4x8 ea side


T2 
DB/KB Lunge 4x8 ea 
Double KB RDL 4x8   
Weighted Pull Up 4x5   
Single Leg Glute Bridge 4x8 ea
 

  Lower Body Stretch/Foam Roll