14 Dec 2015-Monday (Lower Body Strength)

Foam Roll/TP/Correctives    

Dynamic Warmup 

Condo: 8x60 yard shuttles on the min

PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each

T1a 

Power Cleans  64 ₁      70 ₁      76 ₁        82 ₁

                          4          4         4            4

T1b
Front/Back Squat

Warm Up  48 ₁      50 ₁

                   8           6 

 61 ₁      67 ₁      76 ₁        79-82 ₁          82-85 ₁        

     6           5         4          3                   3       

T2 

KB/DB RFE Slingle leg squat 4x6ea
Glute Ham Raises 4x5

T3  

Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each

AUX 2-3 rounds

Supine Hamstring Walk x8

Superman Iso Holds  x:30sec