19 Jan 2016-Tuesday (Total Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup

Optional Conditioning 30yd prowler push x10 on the min

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

T1a
Clean Pull  58 ₁     Cleans   64 ₁      70 ₁      76 ₁        79           
                     4                       4          4             4             4
Pigeon or brettzle stretch 4x :20-:30sec each side


T1b
Front/Back Squat  64 ₁       70 ₁      76 ₁     79- 82 ₁               

                               8             6           5          4
T2
DB Incline Bench 8,6,5,4
Weighted Chin Ups 4x5
MB Box Jumps 4x4

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