8 Feb 2016-Monday (Total Body Strength)

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
Cleans   77 ₁     85 ₁    87 ₁      92 ₁        95 ₁
                  3         2       1-2       1         ME
T1b
Front/Back Squat

58₁   71 ₁     75 ₁    80₁      83 ₁    86 ₁
 8         5       4       3         3        3
Pigeon or brettzle stretch 4x :20-:30sec each side


T2

DB Incline Bench 4x5
Weighted Chin Ups 4x5
MB Box Jumps 4x3 

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