25 Oct 2016-Tuesday (Upper Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Speed Ladder x20

PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea
T1

Power Bench   40 ₁   48 ₁         warm up  55₁        61₁       67₃        70_{1         All Reps above .60 avg velocity}
                          8       6                          6            5       4        3-4
Seated Band Dynamic Rows 5x8
3 way Band Iso Neck 3x:20-:30sec each

T2
DB or KB Push Press or Barbell Power Jerk 4x4  _{All Reps above .99 avg velocity}
Dynamic (fast up slow down) Pull Up 4x5

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3 Rounds

Band Rotation with press x8ea side

Band Face Pulls 3x8

DB or KB Shrugs 3x10

Clapping Push ups x5

AUX 2-3 Rounds

DB 3 way Raises x10ea

Triceps x:30sec

Biceps x:30sec