Friday, December 7, 2018

Dec 7 2018-Fri LB MAX STR END

PWR
Combo: Clean Pull +Power Clean
61 1      701         761      792         79-821                  max rest between sets 2:00min
3ea       3ea       3ea      3ea        3ea

Wrist Mobility 4 x :30sec 


PRI
Squat or Deadlift
Warm up: 581    701    Working    79-85 8  start working sets every :75sec
                  8       5                               2
Kneeling Lateral Straight Leg Hip Rockers 4x8each side (start sets with warm up sets, only do one side at a time with any working sets)


SEC
DB or KB Step Ups 4x8ea
Single Leg Dynamic Band Leg Curl  4x8ea    max rest between rounds :60-:90 sec

AUX/ROT
DKB Single Leg RDL 4x6 ea
Prone Plank with Leg Raise 4x15ea                              max rest between rounds :60-:90 sec   
Side Plank with Abduction 4x15ea                           

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