Friday, November 16, 2018

Nov 16 2018-Fri LB STR END


PWR
Combo: Clean Pull/Power Clean
 58 1      64-671         70-731-2                               max rest between sets 2:00min
5ea       5ea                5ea      

PRI
Squat or Deadlift
Warm up: 491    581   Working    67-70 4-5    start working sets every :75sec
                  8       6                        5
Band Punch and Hold 3x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

SEC
DB or KB Step Ups 3x8ea
Single Leg Dynamic Band Leg Curl  3x8ea    max rest between rounds :60-:90 sec

AUX/ROT
1 Arm KB Farmers Walk 3x:30sec each arm
Prone Plank with leg raises 3x:30sec
Side Plank with Abduction 3x:30sec

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