21 Nov 2016-Monday (Upper Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Speed Ladder x20
PAP: Walking Push Ups 3x5, Plate L Raise w/ Rotation 3x12, Short band scaption 3x12
T1
Bench
warm up  36₁   48_{1       working}   58 ₁     67 ₁          73 ₁        79-82 ₂ 
                10      8                  8         6           5                5            

Bent Over Barbell Rows 5x5
T2
Standing Shoulder Press 4x5
Weighted Pull Up 4x5

T3  3 Rounds
Close Grip Bench x5
1 Arm DB Rows x5ea
Tall Kneeling 1 Arm DB/KB Press x5ea
Plank Band Rows x12ea

AUX 2-3 Rounds
Dips x:30sec
Triceps x:30sec
Biceps x:30sec