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