Monday, January 7, 2019

8 Jan 2019-Tuesday (Upper Body Max Power)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Speed Ladder x20
PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea
T1
Power Bench   40 1   48 1     warm up 581   601       675   70  Reps above .55 avg velocity. On ME sets complete as many
                          8       6                     6          5     ME    5  Reps as possible while staying above 85% of your best rep on each set
Seated Band Dynamic Rows 5x8
T2
DB or KB or Barbell Push Press 5xME 
Dynamic (fast up slow down) Pull Up 5x4
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.

AUX 4 Rounds
Band Rotation with press x8ea side
Band Face Pulls x8
Clapping Push ups x5

No comments:

Post a Comment