16 Nov 2015-Mon (Total Body Strength)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x10 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea

T1a  

Cleans   64 ₁      70 ₁      76 ₁        79          
                 4          4             4             4       
 Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat  64 ₁       70 ₁      76 ₁     79- 82 ₁              

                               8             6           5          4        

T2

DB Incline Bench 8,6,5,4
Weighted Chin Ups 4x5
MB Box Jumps 4x4

T3  

Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea

1 Arm band Rows 3x6

 

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

Push Ups 3x max
 

Core
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll