Monday, November 21, 2016

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   481       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

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