25 Jan 2016-Monday (Lower Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup
Condo: 8x60 yard shuttles on the min
PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each

T1a
Cleans   70 ₁   79 ₁     85 ₁         88_{1
               4      3         2          2}

Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat Warm Up  48 ₁      50 ₁

                                                8           6
58 ₁      67 ₁      76 ₁        82 ₃          85 ₁         88-91 ₁          94-97 ₁
6           5         4              2-3        1-2        1-2          ME

T2 

KB/DB RFE Slingle leg squat 4x5ea
Glute Ham Raises 4x5

T3
Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each