Monday, January 23, 2012

The second week of the mini-offseason program keeps the same lifts with different conditioning components. The lifts are there to build a strength and explosive base. The ability to become familiar with these lifts will allow you to learn the movement and incrementally increase the amount of weight that use. The conditioning focuses on moving moderately heavy weight or your body quickly for short periods of time.

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. 5 (sets) x 3 (reps). Focus on driving up with the legs into a shrug before you pull the bar high with your arms. It is alright to re-grip between reps. Use 70-80% of your Clean 1RM (rep max), this will allow you to focus on opening your hips and shrugging the bar.
2.  Back Squat. Sets of 5, 5, 5, 3, 3. Increase your weight every set, start with the weight you used on the fourth set last week. Again, keep your chest up and as you descend send your hips back again. When driving out of the hole, focus on keeping your chest up as your hips lift into the air. 
3. Push Press. 5 x 6. Increase your weight by 3-7% from last week. Focus on keeping your torso upright as you dip and drive. Finish with the bar stacked over your wrists, shoulders, hips and ankles. The only way this can happen is if you drive your head forward at the top of the push press.

Conditioning:
As Many Rounds As Possible (AMRAP) in 7 minutes of 7 Deadlifts (225#) & 7 Burpees. It is appropriate to scale this workout so you think you can perform the first 4-5 rounds of deadlifts without stopping (around 60-70% 1RM). The burpees are hard and you need to jump to finish each burpee. This brutal little couplet simulates the need to clear out effectively after getting up off the ground.

Cool Down and Stretching:
Complete 5-10 minutes of slow bike riding followed by stretching of the hamstrings, hips, lower back, quads, shoulders and chest. 

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