2-12 Upper Power/Lower Strength Training Session

MOBILITY and WARM-UP

1. 10 minutes various dynamic mobility

LOWER STRENGTH

2.Work up to 365 lb parallel squats

6 sets of 2 rep. 365 lb. parallel squats

1 set of 1 rep. 385 lb. parallel squats

UPPER POWER

3. Shoulder-specific warm up

4. 8 sets of 3 reps. 135 lb. speed bench (38% 1RM)

5. 15 lb. Overhead Med Ball Power-6 sets of 5 reps.

6. Speed seated rows-90 lbs. x 3 reps x 8 sets

ABS

7. Standing Rope Crunches (Abs) 4 sets of 8