14 Mar 2016-Monday (Upper Body Strength)

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     70 ₁     76₁      79₁    79-82₁   67₁ 

                   8                       8        6        5         5        5         ME
Bent Over Rows 5x5
T2
Standing ShoulderPress 4x5
Weighted Pull Up 4x5

T3  3 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