Thursday, January 12, 2017

12 Jan 2017-Thursday (Upper Body SE)

Foam Roll/TP/Correctives
Dynamic Warmup
8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40
PAP(Pre Activity Prep) Band Series:Horizontal Pull Aparts,Protraction, Retraction 3x12ea


Warm up Bench: 55 1     64 1   
                                           8        5      

T1
Bench Press-    70 1       79-82 7 ***                   ***  Denotes Start sets every :90 sec    

                           5          3
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2 3 Rounds

Standing DB or KB Shoulder Press 4x8
Supine Rows 4x10 (Bar, TX or Rope)     Max rest between Rounds :60-:90 sec 
Back Ext 4x10

T3

TRX I's and T's 4x8 ea
1/2 Kneeling Lifts 4x8 ea
4 x Push up Series(Complete 1,2, then 3 in order per set)    Max rest between Rounds :60-:90 sec 
   1. Clapping x5
   2. Feet Elevated x 10
   3. Staggered x 7ea


AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Grip Roller 3x:30sec
DB Curls 3x:30sec

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