7 Dec 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   64 ₁     79 ₁    88 ₁    91    91-94 ₁     
                  4          3       2       1        ME  
T1b
Front/Back Squat  61 ₁   67 ₁     76 ₁    82 ₁    91 ₁     94 ₁       
                                             6         5       3       2         1         ME
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

DB Incline Bench 6,5,5,5,4
Weighted Chin Ups 4x5
MB Box Jumps 4x3 

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