9 Jan 2017-Monday (Total Body Max+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       Cleans   67 ₁     76 ₁    85 ₁    91 ₁    94 ₁     97 ₁
                                   5                         3          2         2       1            1       ME
Calfboard Stretch 4x:30sec each
     
T1b
Front/Back Squat

Warm Up 58₁                64 ₁    70 ₁     76 ₁   79₁      82₁     85₁
                            8                    5      4        4       3       3       3
Pigeon or brettzle stretch 4x :20-:30sec each side

T2
Incline Bench 6,5,5,4,3

Weighted Chin Ups 5x3
MB Box Jumps 5x2

T3 

Barbell Glute Bridge 4x5
Close Grip Bench  4x5ea

1 Arm band Rows 4x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

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