18 April 2016-Monday (Lower Body Max Strength)

Foam Roll/TP/Correctives
Dynamic Warmup
Condo: 8x60 yard shuttles on the min
PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each

T1a
Power Cleans   67 ₁   73 ₁     82 ₁       85 ₁      88 _{1        
                           4      3         2       2       2}    

Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat Warm Up  48 ₁      56 ₁

                                                8           6
64 ₁      73 ₁        79 ₁          85 ₁         88 ₁        91 ₁          94 ₁    
6         5              2-4         1-3     1-3         1-2         ME

T2 

KB/DB RFE Slingle leg squat 5x5ea
Glute Ham Raises 5x5

T3
Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each


AUX
Supine Hamstring Walk x8
Iso Superman Holds x:30sec
Prone Planks x:45sec