10 June 2016-Friday (Lower Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40

PAP(Pre Activity Prep) Lateral Lunges 3x8ea, SL Glute Bridge 3x8ea, 1/2+Full BW squats 3x5ea

T1a Complex: Initial Clean Pull/Clean Pull/Power Clean

61 ₁      64₂         67₁                   max rest between sets 2:00 min
5ea       5ea       5ea       

T1b Squat or Deadlift

Warm up: 39₁    58₁                                                                                                   67 ₄   

                  8       6       start working sets every :90sec    5
Band Punch and Hold 3x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets


T2

DB or KB Step Ups 3x8ea

Band Goodmornings 3x8

1/2 Kneeling Chops 3x8ea     max rest between rounds :60-:90 sec


T3

Lateral Bounds 2x8 ea

Prone back Ext 2x10
STAB Leg Curls 2x8  max rest between rounds :60-:90 sec

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