15 Dec 2015-Tuesday (Upper Body Power/WC)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Speed Ladder x20

PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea

T1
Power Bench   40 ₁   52 ₁  warm up  55 ₁     61 ₁     68₃      70-73₁
                                    8        8                     6          5         4         3-4
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 4x5
Weighted Pull Up 4x5

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds

Hang Clean High Pull or Upright Rows x5

Band Rotation with press x8ea side

Band Face Pulls 3x8

DB or KB Shrugs 3x10

Clapping Push ups x5

AUX 2-3 Rounds

DB 3 way Raises x10ea

Triceps x:30sec

Biceps x:30sec