Friday, August 12, 2016

12 Aug 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
67 1      702       731     761              max rest between sets 2:00 min
3ea       3ea      3ea    3ea      


T1b Squat or Deadlift
Warm up: 581          671         671                                                                                                76-796   
                 4-8      4-8       2-5      start working sets every :80sec    4
Band Punch and Hold 4x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets


T2
Weighted (Vest, DB, KB)  Step Ups 4x5ea
Band Goodmornings 4x8
1/2 Kneeling Chops 4x8ea     max rest between rounds :60-:90 sec


T3
Lateral Bounds 3x8 ea
Prone back Ext 3x10
STAB Leg Curls 3x8  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

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