Wednesday, April 11, 2018

12 Apr 2018-Thursday (Total Body MSE)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning 30yd High/Low prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea

T1a(combo)One Clean Pull, One Power Clean, One Hang Clean then repeat.
Clean Pull+ Hang Clean + Power Clean  671     731    761     791       82-851     max rest 1:20sec btw sets
                                                                 3ea    3ea     3ea     3ea     3ea 

T1b
Deadlift or Front/Back Squat  641   701    Warm Ups  76-791      82-85 8    Every :70sec on working set
                                                  8       6                  4               2
Active Straight Leg Raise 4x8ea


T2 3 Rounds
DB Incline Bench 5x5       max rest :60-75sec between rounds
1 arm DB Rows 5x5ea

T3 3 Rounds
MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   max rest :60-75sec between rounds
Iso Superman Holds 3x:30sec

AUX 2-3 Rounds
DB Flys x10
DB Rev Flys x10
DB Curls & Press x10

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