Saturday, March 4, 2017

6 Mar 2017-Monday (Upper Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Speed Ladder x20
PAP: Walking Push Ups 3x5, Plate L Raise w/ Rotation 3x12, Short band scaption 3x12
T1
Bench

warm up  361   491    61 1   working   70 1     76 1       79 1         82 1    85 1    85-88 1 
                10      8      5                  4         4          4        3         3        3            
 Bent Over Barbell Rows 5x5
T2
Standing BB or KB Push Press 4x5
Weighted Pull Up 4x4
T3  3 Rounds
Single Arm DB or KB Bench x5ea
1 Arm DB or SKB Unsupported Rows x6ea
Kneeling 1 Arm DB/KB Press x5ea
High 1 Arm Band Rows x8
AUX 2-3 Rounds
I's, Y', T's (TRX or Change Plates) x 10ea
Triceps x:30sec
Biceps x:30sec

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