10 Mar 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+ Hang Clean + Power Clean  67₁     73₁    79₁    82₁     82-85_{1     max rest 1:20sec btwn sets}
                                                                 3ea    3ea     3ea    3ea      2ea
T1b
Front/Back Squat  52₁   67_{1        Warm Ups}    79₁     82-85 _{7    Every :75sec on working set}
                                6       5                      4         3
Active Straight Leg Raise 4x8ea


T2

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

1 arm DB Rows 5x5ea


T3 

Barbell Glute Bridge 3x5
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10