28 Jan 2015-Monday (Total Body Strength)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea


T1a
Cleans   71 ₁     75 ₁    77 ₁        
                  4          4       4            
T1b

Front/Back Squat  58 ₁   67 ₁     71 ₁    77 ₁      
                                             8         8       6       4     
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

DB Incline Bench 8,6,5
Weighted Chin Ups 3x8
MB Box Jumps 3x3 

T3 

Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea

1 Arm band Rows 3x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

Push Ups 3x max
 

Core
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll