4 Dec 2015-Friday (Lower Body Strength End)

Foam Roll/TP/Correctives

Dynamic Warmup

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

PAP(Pre Activity Prep) Lateral Lunges 3x8ea, SL Glute Bridge 3x8ea, 1/2+Full BW squats 3x5ea

T1a Complex: Initial Clean Pull/Clean Pull/Power Clean

   61 ₁   64 ₁      67 ₁      67-70 ₁        sets every 90 sec         
    4          4             4            4       

T1b Squat or Deadlift  

Warm up: 46 ₁     55 ₁                                  64 ₁    70 ₃    76-79 ₁

                4-8        4-8                                       6        5            5     start working sets every 90 sec

Band Punch and Hold 4x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

T2 

DB or KB Step Ups 3x8ea

Band Goodmornings 3x8

1/2 Kneeling Chops 3x8ea

T3 

Lateral Bounds 3x8 ea

Prone back Ext 3x10 
STAB Leg Curls 3x8

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