31 Dec 2015-Thursday (Upper Body SE)

Foam Roll/TP/Correctives
Dynamic Warmup

8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40

PAP(Pre Activity Prep) Band Series: Horizontal Pull Aparts, Protraction, Retraction 3x12 ea

Warm up Bench: 36 ₁     50 ₁    64

                             8        8       6  

T1

Bench Press-   ***  73-76 _{4                    ***  Denotes Start sets every 90 sec}   

                                   5          

DB or KB Single Arm Row 4x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

Back Ext 3x10

T3
TRX I's and T's 3x8 ea

1/2 Kneeling Lifts 3x8 ea

Push up Series(Complete 1 per set)

    1. Clapping x10

    2. Feet Elevated x 25

    3. Staggered x10ea

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

ASRAP on each set