Haven't done one of these for a while. After heavy bench yesterday not sure it was the best idea. I am going to be SORE tomorrow. Extra Glutamine in my post-workout shake!
10 minutes foam roller/LAX ball
10 minutes joint mobility
Warm-up: squat/lunge/push-up variations
Superset 1:
1A: Dynamic Bench Press
8 sets * 3 reps @ 145#
1B: Box jumps to 30" box
8 sets * 5 reps
Superset 2:
2A: Hang Power Cleans
5 sets * 4 reps @ 145#
2B: Churpees (Burpee with a Chin/Pull-up)
5 sets * 4 reps @ BW
3: Turkish Get-ups
5 minutes alternating arms @ 30# KB
Rotator Cuff rehab
Cool-down
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