I hope that you securing your spot in the play-offs today, but if you are not continue to build for a big end to the season. Today is a great day to dig deep and push hard.
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)
1. Power Snatch. 7 (sets) x 3 (reps). Focus on being slow off the ground and accelerating from the hips and landing firm on the catch.
2. Back Squat. 5 x 5. Focus on keeping the chest up and pausing at the bottom before exploding to the top. This will need be at a weight that is lighter than you would normally use because of the pause at the bottom.
3. Deadlifts. 3 x 12. This is a quick set and you want to move the weight quickly. It should be at 70 of 1RM (rep max).
4. Military Press. 5 x 8. The goal is to increase your weight on every set. Keep your legs set and drive by activating your core before punching through the bar.
Complete 10 rounds of 5 Pullups, 10 KB/DB Swings, 15 Pushups as quickly as possible. Use a weight for the kettlebell swings that you could easily complete 20 swings of while keeping your core tight. You will need to rest at some stage, but try to minimize the rest and keep moving.
Generally all body stretching.