Wednesday, November 23, 2016

25 Nov 2016-Friday (Lower Body 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
 58 1      64-671         70-731-2                               max rest between sets 2:00min
5ea       5ea                5ea      


T1b Squat or Deadlift
Warm up: 491    581                                                                                                   67-70 4-5   
                  8       6       start working sets every :75sec    5
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 3x8ea
Single Leg Dynamic Band Leg Curl  3x8ea    max rest between rounds :60-:90 sec
1/2 Kneeling Chops 3x8ea    


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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