22 Feb 2016-Mon (Upper Body Strentgth)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Speed Ladder x20
PAP: Walking Push Ups 3x5, Plate L Raise w/ Rotation 3x12, Short band scaption 3x12
T1
Bench
warm up  40 ₁     working   56 ₁     67 ₁     73₁      76₁    79₁   67₁ 

                   8                       8        6        5         5        5     ME
Bent Over Rows 5x5
T2
Standing ShoulderPress 3x5
Weighted Pull Up 3x5

T3  3-4 Rounds
Close Grip Bench x5
DKB Rows x8
Kneeling 1 Arm DB/KB Press x5ea
High 1 Arm Band Rows x8

AUX 2-3 Rounds
Dips x:30sec
Triceps x:30sec
Biceps x:30sec