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

Wednesday, June 18, 2014

Dynamic Effort Bench

6x3 pause bench, switch grip, medium/wide/close

5x4 DB single arm push press, 4 sec eccentric load
4x6 DB shoulder to shoulder
3x12 circuit-banded front raise/pull apart/rear delts
2x6 circuit BB upright row/shoulder press/"pockets"hang snatch
1x5-4-3-2-1 DB lateral raise/iso hold-one arm holds weight at arms length, other arm performs 5 reps, then switch, without rest drop a rep and repeat

work the stack rope tricep extensions
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