6 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     64 ₁   

                              8        8     

T1

Bench Press- 70 ₁        *** 73 _{4               ***  Denotes Start sets every 90 sec}          

                        6                 5-6  

DB or KB Single Arm Row 4x6 each arm

T2

SKB Goblet Squat 3x10

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

T3
TRX I's and T's 3x8 ea

1/2 Kneeling Chops 3x8 ea

Push up Series(Complete 1 per set)

    1. Feet Elevated x 25

    2. 1 Arm Elevated on Med ball x10ea

    3. MB Walk Overs x10 

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

ASRAP on each set