Monday, December 19, 2016

19 Dec 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
Warmu Clean Pulls 59 1       Cleans   67 1     76 1    85 1    88 1    91 1     94 1
                                 5                         4          3         2       1          1       ME

T1b
Front/Back Squat
Warm Up 581                64 1    70 1     76 1   791      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

T2
DB Incline Bench 3x5
Weighted Chin Ups 3x8
MB Box Jumps 3x3

T3 
Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea
1 Arm band Rows 3x6




AUX
Alt DB Raises 3x10ea
Prone Cobras 3x10



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

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