12/22/17………..Korey’s Away…..Let’s Play

11215877_10155792570515284_4419318137115268311_n

Warm Up:

PVC Around the world x 6ea
PVC Pass Through x 8
PVC Good Morning x 10

3 sets of:
12 Lunges
8 Alt Light DB Snatches (30/20)
6 PVC OHS
4 Push-ups

Warm-up to 60% of Back Squat – x4:00

Strength Work:

A.1) Back Squat – x10,8,6,4,2……….Increase weight each set, Start around 60% of 1rm

A.2) DB Bench Press – 5×12…………Same weight across

A.3) Pull-ups – 5×8……………..Scale as needed

*Rest as Needed*

B.1) Sit-ups – 3×20

B.2) DB Front/Lateral/Rear Raise – 3x8ea……Each movement per set. Try not to set the DB’s down until set is complete

B.3) Band Curls/Band Tricep Extension – 3x:30ea……Just go hard for the 30 seconds on each.