16 Jan 2018-Tuesday (Upper Body 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   61₂    67_{2       All Reps above .70 avg velocity, continue with asmap on ME sets}
                          8       6                          6        5       4     _{until you drop below 90% of you best reps speed for that set.}
Seated Band Dynamic Rows 5x8
Shoulder or Pec Trigger Point 5:30sec    _{Use Lax Ball/Softball against the wall or the floor to isolate trigger points}

T2
DB or KB or Barbell Push Press 3x5        _{All Reps above .99 avg velocity}
Dynamic (fast up slow down) Pull Up 3x5

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 x8

Clapping Push ups x5

AUX 2-3 Rounds

DB 3 way Raises x10ea

Triceps x:30sec

Biceps x:30sec