7 Nov 2016-Monday (Total Body Strength)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea
T1a
Warm up Clean Pulls 59 ₁   64 ₁    Cleans   70 ₁     76 ₁    76-79 ₁
                                     5         4                     4          4           4              
T1b
Front/Back Squat

Warm Up 44₁                58 ₁    67 ₁     73 ₁   79-82₁      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

Alt DB Incline Bench 3x5
Weighted Chin Ups 3x5
MB Box Jumps 3x3

T3 

Barbell Glute Bridge 3x6
Close Grip Bench  3x6

1 Arm band Row with rotation 3x5ea

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll