Tuesday, February 28, 2017

28 Feb 2017-Tuesday (Upper Body Max Power)

Foam Roll/TP/Correctives
Dynamic Warmup 
Optional Conditioning Speed Ladder x20
PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea
T1
Power Bench   40 1   48 1     warm up 581   601       671   70  Reps above .55 avg velocity. On ME sets complete as many
                          8       6                     6          5     4     ME  Reps as possible while staying above 85% of your best rep on each set
Seated Band Dynamic Rows 5x8
T2
DB or KB or Barbell Push Press 5xME 
Dynamic (fast up slow down) Pull Up 5x4
T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3 Rounds
Band Rotation with press x8ea side
Band Face Pulls x8
DB or KB Power Shrugs x10
Clapping Push ups x5

AUX 2-3 Rounds
DB 3 way Raises x10ea
Triceps x:30sec
Biceps x:30sec

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