Monday, January 16, 2012

I hope you’re remembering Martin Luther King, Jr. Day. US history was changed forever by the brave men and women who fought segregation. I am grateful that they chose to fight for freedom and liberty, they changed the world they lived in and created opportunities that exist today.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
1. Clean Pulls 3 (sets) x 3 (reps). Focus on chest up, driving with your legs and opening your hips before the shrug and pull.
2. Back Squat – low bar 5 x 5. Focus on keeping your back tight, hips go back and down to break parallel and push your knees out.
3. Push Press 4×8. Focus on your torso staying vertical when you dip and drive to a full lockout overhead.

Conditioning:
Mini-“Cindy” complete as many rounds as possible in 10 minutes of (5 pullups, 10 pushups, 15 squats).

Core:
2 sets of (15 back extensions, 15 hanging leg raises)

Stretch:
Calves, achilles, hamstrings, quads, hips, groin, chest and upper back

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s