Monday, June 27, 2016

27 June 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  361   491    61 1   working   70 1     76 1       79 1         82 1    85 1    85-88 1 
                10      8      5                  5         4          4        3         3        3            
Bent Over Barbell Rows 5x5
T2
Standing Shoulder Press 4x4
Weighted Pull Up 4x4
T3  3 Rounds
Close Grip Bench x5
1 Arm DB Rows x5ea
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

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