30 Jul 2018-Monday (Upper Body Max 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  48 ₁   55        _working  64 ₁      73 ₁        79 ₁          85 ₁         88 ₁        91 ₁          94 ₁  
                  8       6                6         5              2-4         1-3     1-3         1-2          ME            

DKB Rows 5x5

T2
Standing Shoulder Press 5x4
Weighted Pull Up 5x3

AUX 2-3 Rounds
Lateral sandbag plank pulls x10yds ea
Renegade Rows x8

BONUS 2-3 Rounds
Dips x:30sec
Triceps x:30sec
Biceps x:30sec