2 Dec 2015-Wednesday (Total Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Multistarts 5yards x12

PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea 

 

T1a 

Clean High Pulls   70 ₁   76 ₁      79 ₁      82 ₂                 
                             4          4             4            4       
Broad Jumps 4x3


T1b
Power Squat   52 ₁    61 ₁  warm up     67 ₁     70 ₁     73_3-4     79 ₁                                                                                   8        6                             5          4          ME     ME

T2 

Barbell Push Press 1x5, 3xME

Dynamic Band Pulldowns 4x8

Box Jumps 4x2

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

SKB Offset RFE Squat x5e

1 Arm DB Incline Bench x8ea

TRX 1 Arm Rows x8ea

Striaght Leg Bridge x8

 

AUX 2-3 Rounds

Bent Over Raise x12

Side Raise x12

Front raisex12

Pressx12