15 Sept 2016-Thursday (Total Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea




T1a(combo)One Clean Pull, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Hang Clean + Power Clean  61₁     67₁    67-70₁     70-73_{1           max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea           5ea  
T1b
Front/Back Squat  49₁   58_{1    Warm Ups}  64₁      70-73_{4    Every :90sec on working set}
                              8       6                  6         5
Supine Glute Bridge with Knee hug 4x8ea


T2 3 Rounds

DB Incline Bench 4x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 4x5ea


T3 3 Rounds

MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10