Wednesday, February 15, 2012

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. DB Single Arm Hang Power Snatch. 5 (sets) x 5 (reps) each arm. Focus on driving with your legs and opening your hips to generate power. In this lift, you will need to jump to get all the power out of your legs. Start light to get the technique, especially stopping the DB overhead.
2. SUPERSET: Front Squat. 5 x 5/Tuck Jump. 5 x 3. Focus on keep your chest up and the bar on your deltoids by shrugging up your shoulders. A good cue is to keep your elbows up during the lift. The tuck jump is a quick momentum jump and you should focus on driving up lifting your knees up and then landing in the perfect position to complete the next jump. The shorter the time on the ground the better.
3. SUPERSET: Good Mornings. 3 x 10/MB Backwards Toss. 3 x 5. On the good mornings have your knees unbroken and bend forward at the hips with your midline straight. Start light and get the movement. The backwards toss start with the MB on the ground pick it up and throw backwards over your head towards a wall or a partner.
4. DB Incline Chest Press. 4 x 8/Clapping Pushups. 4 x 5. The focus is on driving out of the bottom with control on both movements.

Conditioning:
Complete rounds of 21, 15 and 9 of Burpees and American Kettlebell Swings as quickly as possible. The goal of this workout is to get up off the ground over and over again before using your hips to provide explosion to shift heavy weight. If you sub a DB for the KB, then only do Russian Kettlebell Swings but with a heavier weight. A preferred weight for this workout is 24kg for men and 16kg for women, but if you are inexperienced with kettlebells or don’t feel confident in moving that much weight then reduce it and go fast. This workout should be completed under 5 minutes, if you it takes you longer than you either used too much weight or rested too much.

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