23 Jan 2016-Friday (Upper Body Strength End)

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 3x12ea


Warm up Bench: 46 ₁     55 ₁    64 ₁ 

                              8        8       8
T1
Bench Press-   ***  70-73 _{4                    ***  Denotes Start sets every 90 sec}    

                                   5
DB or KB Single Arm Row 4x8 each arm.  Complete these with your warm up sets and your 1st working set.


T2 3 Rounds
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     _{Max rest between sets 90 sec} 
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)    _{Max rest between sets 90 sec}
   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

AMRAP on each set