Thursday, March 23, 2017

23 Mar 2017-Thursday (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  641     671    701       max rest 1:20sec btw sets
                                                                 5ea    5ea     5ea   

T1b
Front/Back Squat  491   551    Warm Ups  611      67 4    Every :80sec on working set
                              8       6                  6      5
Active Straight Leg Raise 4x8ea


T2 3 Rounds
DB Incline Bench 3x5       max rest :60-75sec between rounds
1 arm DB Rows 3x5ea
Prone Shoulder Taps 3-4x: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
TRX Mountain Climbers x10ea
TRX Pikes x10
TRX Plank Pendulums  x10ea

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