20 Nov 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