Thursday, December 29, 2016

29 Dec 2016-Thrusday (Total Body SE)


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(combo)One Clean Pull, One Power Clean, One Hang Clean then repeat.
Clean Pull+ Hang Clean + Power Clean  701     761    791    79-821    max rest 1:20sec btw sets
                                                                 4ea    4ea     4ea    4ea

T1b
Front/Back Squat  491   551     611   Warm Ups       73-76 6    Every :80sec on working set
                              8       6        5                  4
Active Straight Leg Raise 4x8ea


T2
DB Incline Bench 4x5       max rest :60-75sec between rounds
1/2 Kneeling 1 arm high band rows 4x8ea
Prone Shoulder Taps 4x:30sec


T3  3 Rounds
MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   max rest :60-75sec between rounds
Iso Superman Holds 3x:30sec

AUX 2-3 Rounds
DB Flys x10
Prone Iso A's, W's, Y's x:15sec each
DB Curls & Press x10

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