2 Nov 2016-Wednesday (Total Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Multistarts 5yards x12

PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea

T1a
Clean Pull Warm Up  70₁     Power Clean   64 ₁   70 ₁       73 ₂               
                                     4                                4        4        4   
Box Jumps 4x3    
Foam roll calves or Lax ball feet 4x:20sec each   
T1b

Power Squat(front or back) 49 ₁   warm up       58₁       61₂     67₂    70_{1         keeps speed > .60-.65 or above}
                                                                 8                            6         5      4        4
Keep speeds at or above 85% of your  best rep on ME Sets.  Get as many reps as your can staying above 85%.
Couch stretch 4x:30ea
T2
Barbell Push Press  4x4
Dynamic Band Pulldowns 4x8

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 2-3 Rounds

1 Arm DB Incline Bench x8ea

TRX 1 Arm Rows x8ea

Striaght Leg Bridge x8

AUX 2-3 Rounds

Prone Plank x:40-:60sec
Side Plank Rt x:30sec
Side Plank Lt x:30sec