Monday, December 3, 2018

5 Dec 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  561     Power Clean   611   67 1       70 1               
                                     5                                5       5        5              

T1b
Power Squat(front or back) 49 1   warm up       581       611     641    672  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%.
T2
Barbell Push Press  3x5
Dynamic Band Pulldowns 3x8
Box Jumps 3x3

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
TRX Mtn Climbers x12ea
TRX Pendulums x12ea
TRX Pikes x10

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