Monday, January 21, 2019

21 Jan 2019-Monday (Total Body Strength)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea
T1a
Warm up Clean Pulls 59 1   64 1    Cleans   70 1     76 1    79-82 1
                                     5         4                     4          4           4              

T1b

Front/Back Squat
Warm Up 441                58 1    67 1     73 1   79-821      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

DB Incline Bench 3x5
Weighted Chin Ups 3x5

AUX
Barbell Glute Bridge 3x6
Alt DB Raises 3x10ea
Prone Cobras 3x10
Alligator Walks Fwd/Back 3x10 yards each


Optional Upper Body (Bi/Tri/Shoulder) 
Lower Body Stretch/Foam Roll

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