15 Jan 2016-Friday (Lower Body SE)

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

   67 ₁   70 ₁         73 ₁      76 ₁    76-79 ₁    rest between sets :80 sec          
   3ea    3ea         3ea     3ea        3ea

T1b Squat or Deadlift  

Warm up: 58 ₁     70 ₁                                  76 ₁    82-85 ₇

                4-8        4-8                        5            3     start working sets every :75sec
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 4x5ea

Band Goodmornings 4x8

1/2 Kneeling Chops 4x8ea

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