Tuesday, October 10, 2017

9 Oct 2017-Monday (Upper Body Max 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  48 1   55        working  64 1      73 1        79 1          85 1         88 1        91 1          94 1  
                  8       6                6         5              2-4         1-3     1-3         1-2          ME            
DKB Rows 5x5
T2
Standing Shoulder Press 5x4
Weighted Pull Up 5x3
T3  3-4 Rounds
1 Arm SKB Farmers Walk x30yds ea
SKB Unsupported Rows x8
Tall Kneeling 1 Arm DB/KB Press x5ea
High 1 Arm Band Rows x8
AUX 2-3 Rounds
Dips x:30sec
Triceps x:30sec
Biceps x:30sec

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