28 Jan 2016-Thursday (Total body SE)

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(combo)One Clean, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Power Clean + Hang Clean  67 ₁     73 ₁    76₁      79-82_{1  max rest :90sec btwn sets}
                                                             4ea      4ea     4ea   4ea      
T1b
Front/Back Squat  52₁   64₁    70_{1       Warm Ups}    75 _{6    Every :90sec on working sets
                                         6       5       5                       4}    
Active Straight Leg Raise 4x8ea

T2

DB Incline Bench 5x5       _{max rest :60-75sec between sets}

1 arm DB Rows 5x5ea

T3 

Barbell Glute Bridge 3x5
DB/KB Single Leg RDL's  3x5ea

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10