Tuesday, April 24, 2018

18 Apr 2018-Wednesday (Total Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup

Optional Conditioning Multistarts 5yards x12
PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea

T1a
Clean Pull Warm Up  671     Power Clean   64 1   67 1       76 1   79-821             
                                     4                                4        4        4        3       

T1b
Power Squat(front or back) 49 1   warm up       581       611     642    671  All sets should stay above .70
                                                                 8                            6         5      5        5
Keep speeds at or above 85% of your  best rep on ME Sets.  Get as many reps as your can staying above 85%.
Box Jumps 4x3
T2
Barbell Push Press  4x5 All sets should stay above .99
Dynamic Band Pulldowns 4x8

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 2-3 Rounds
SKB Offset Concentric Get Ups x5e
Incline MB Throws x8
TRX 1 Arm Rows x8ea
AUX 2-3 Rounds
Dynamic Straight Leg Bridge
Horizontal Band Pullaparts x12
Diagonal Band Pullaparts x12ea

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