Thursday, November 12, 2015

12 Nov 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 3x8 
T1a  
Cleans   64 1      70 1      76 1        79          82 1  
                 3          3             3             3        2-3 
 Pigeon or brettzle stretch 4x :20-:30sec each side

T1b 
Front/Back Squat  64 1       76 1      79 1      82 1        85 1        
                               6             6           5          4           3
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

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