Monday, October 16, 2017

16 Oct 2017-Monday (Total Body 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   64 1    Cleans   70 1     76 1    79-82 1
                                     5         4                     4          4           4              

T1b

Front/Back Squat
Warm Up 441                58 1    67 1     73 1   79-821      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

T2
Alt DB Incline Bench 3x5
Weighted Chin Ups 3x5
MB Box Jumps 3x3

T3 
Barbell Glute Bridge 3x6
Close Grip Bench  3x6
1 Arm band Row with rotation 3x5ea



AUX
Alt DB Raises 3x10ea
Prone Cobras 3x10

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

No comments:

Post a Comment