Warm-Up

SUGGESTED WARM-UP
*Soft tissue work (foam roller, PVC pipe, lacrosse ball, "The Stick")
DeFranco's Limber 11 Routine
*Dynamic warm-up:
1. 20 yard striders followed by 5x neck rolls R&L
2. 20 yard striders followed by 5x arm circles F&B
3. High knees for 10 yards-10 yard jog, 5x trunk rolls R&L
4. Butt kicks for 10 yards-10 yard jog, 5x trunk twist R&L
5. 20 yards carioca, 5x pulling knees to chest R&L
6. 20 yards carioca, 5x explosive knees R&L
7. 2x 20 yard dead-legs
8. 2x 20 yard fast cycle
9. 2x 10 wall runs single leg fires
10. 2x 4 wall runs triples
11. 2x 20 yard ankling
*Range of motion/form work for primary focus of the day
*Mobility
*Post Work-Out Stretch

Tuesday, July 1, 2014

Dynamic Effort Overhead

12x2 explosive push-ups to 12" box with 10 band pull-aparts in between sets
8x3 axle strict press @ 60-70% 1RM, every minute on the minute

2x10 standing cuban press
4x5 smith machine military press
1x10,8,6,6 arnold press
3x8 BB upright row

1x7,9,11,11 skull crusher-pull over-closgrip bench
1x11,11,9,9 overhead tricep rope extensions
1x11,11,9,9 reverse grip tricep extension
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