30 Nov 2015-Monday (Upper Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Speed Ladder x20

PAP: Walking Push Ups 3x5, Plate L Raise w/ Rotation 3x12, Short band scaption 3x12

T1
Power Bench  warm up 30₁   40 ₁   56 ₁              working   67 ₁     70 ₁     73₃      76-79₁                                           10        8       8                                 6         5         5           5 

Bent Over Rows 5x8

 

T2 

Standing ShoulderPress 3x5
Weighted Pull Up 3x5

 

T3  2-3 Rounds

Close Grip Bench x5

DKB Rows x8

Kneeling 1 Arm DB/KB Press x5ea

High 1 Arm Band Rows x8

AUX 2-3 Rounds

Dips x:30sec

Triceps x:30sec

Biceps x:30sec