Wednesday, February 29, 2012

Today would have been my Lola’s birthday (my grandma on my Mum’s side). I never really knew her because she lived in the Philippines and I only visited 2 or 3 times before she passed away. However, she left me a heritage. She worked hard her entire life and passed on this work ethic to her children. Although I didn’t know her well, I am very proud of my heritage from my Lola’s village in Negros Occidental to the work my Mum and Dad do in Negros and Mindanao.

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. Single Arm DB Snatch. 3 (sets) x 10 (reps). Start with the DB on the ground between your legs. Keep your chest up and drive up using your legs, letting the momentum flow through your body into your arm.
2. BB Front Squat. 10 x 2. Begin each set on the minute. Use about 55-65% of yoru 1RM. Focus on keeping your chest up, elbows pointing forward and maintaining an arch in your back at the bottom. The reps should be very fast and fluid.
3. BB Good Mornings. 3 x 10. Focus on keeping your back locked, bend from the hips with unbroken knees. Go only as far as you can maintain a flat back .
4. DB Chest Press. 5 x 6. Focus on maintaining your core and keeping your shoulders pinned to the bench. Although this is a chest press, you need to engage your lats to create a stable platform and use them to drive out of the bottom of the press.
Conditioning:
As many rounds as possible in 7 minutes of 7 hand-release (at the bottom of the pushup lay on the ground and lift up your hands before pushing yourself back to the start) and 7 deadlifts with 225 pounds. The object of this is to go out as fast as possible and do as much work before you hit the wall. Think of it as the start of match. You need to sprint around the field and dominate, if you hit the wall hold on and take short rests and push yourself to keep going.
Stretches:
Lower back, hamstrings, hip complexes, quads, calves and achilles.
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