Friday, September 2, 2016

2 Sept 2016-Friday (Lower Body Max 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      701         761      792         79-821                  max rest between sets 2:00min
3ea       3ea       3ea      3ea        3ea


T1b Squat or Deadlift
Warm up: 581    701                                                                                                   79-82 7   
                  8       5       start working sets every :75sec    3
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 4x8ea
Single Leg Dynamic Band Leg Curl  4x8ea    max rest between rounds :60-:90 sec
1/2 Kneeling Chops 4x8ea    


T3
Lateral Bounds 2x8 ea
Prone back Ext 2x10                                max rest between rounds :60-:90 sec             
Pistol Squats (12 to 18in box) 3x8ea 

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Prone Plank with leg raises 3x:30sec
Side Plank with Abduction 3x:30sec

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