27 Oct 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

6x60 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   30 ₁     50 ₁   

                              10        8     

T1

Bench Press- 58 ₁      67 ₁     76 ₁      82 ₁       85₁       88-91 ₁                      

                          5         4           3           3         1-3              ME

DKB or DB Rows  5x5ea

T2

Barbell Shoulder Press 5x4

Weighted Pull Ups 5x4

T3 

KB Concentric Get Ups 3x8ea

Band Rotation and Press 3x8ea

Band Face Pulls 3x8

DB 3 way raises (front, side, bent over) 3x10ea

AUX
Push Ups 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30secs