Monday, January 30, 2012

Week 3 of the mini-offseason program for some and week 1 of in-season for others. The lifts are on a 4 week cycle, if you are in season don’t worry about missing the lifts on Saturdays. You will still be hitting those major muscle groups on the other days lifting plus the conditioning sessions.

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). Increase the weight today, you should be pulling 105-110% of your 1RM clean and jerk. It should take you 3-4 sets to warm-up to this weight, but really push the boundaries. Focus on driving through the legs, getting extension of the hips, knees and ankles BEFORE pulling with the arms.
2. Back Squat. 5 x 3. Increase the weight today and look to step outside your comfort zone. Focus on one keeping your chest up as you drive out of the hole, this will protect your back and help you be more effective.
3. Push Press. 5 x 6. Increase the weight today. Continue to focus on keeping your torso upright on the dip and drive.

Conditioning:
WARNING: This is going to suck. With that in mind, do the work and reap the rewards on the field. Complete 4 rounds of 500m row and 30 pushups with 1 minute rest between rounds. Focus on finishing all rows under 1:50. If you are an accomplished rower, try to row at under your 2k pace.

Stretch:
Upper back, shoulders, calves, quads, hamstrings, hips and chest.

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