Tuesday, January 16, 2018

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      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

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