Thursday, April 14, 2016

14 April 2016- Thursday (Upper Body SE)

Foam Roll/TP/Correctives
Dynamic Warmup
8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40
PAP(Pre Activity Prep) Band Series:Horizontal Pull Aparts,Protraction, Retraction 3x12ea


Warm up Bench: 46 1     55 1   
                                           8        8      
T1
Bench Press-   *** 61 1       67-70 4                    ***  Denotes Start sets every :90 sec    
                                 6          5
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2 3 Rounds
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     Max rest between Rounds :60-:90 sec 
Back Ext 4x10

T3
TRX I's and T's 3x8 ea
1/2 Kneeling Lifts 3x8 ea
Push up Series(Complete 1,2, then 3 in order per set)    Max rest between Rounds :60-:90 sec 
   1. Clapping x5
   2. Feet Elevated x 10
   3. Staggered x 7ea


AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

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