11 Jul 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       67₅   70_{1   Reps above .55 avg velocity. On ME sets complete as many}
                          8       6                     6          5     ME    5  _{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