23 Dec 2015-Wednesday (Total Body Power/WC)

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
Power Clean   67 ₁   70 ₁      73 ₁      73-76 ₂                  
                        4          4         4            4 
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up     58 ₁     61₁     67₂    73 ₁
                                                                 8        6                         6          5         5      5
T2
Barbell Push Press  4x4
Dynamic Band Pulldowns 4x8
Box Jumps 4x3

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 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