Good luck with your matches, if you don’t have a match put in the time in the gym.
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. BB Power Clean. 7 (sets) x 2 (reps). Focus on building speed through the pull. At the lift-off the bar moves more slowly than after the bar passes your knees and moves at its fastest as it gets driven off your hip crease.
2. DB Bulgrian Squat. 4 x 12 each leg. Focus on keeping your torso over your hips and avoid dipping forward at the waist.
3. BB Snatch Grip Deadlift. 3 x 3. Focus on keeping your back angle the same as you lift the bar off the ground, this means you need to lock your back in place before you start the movement. Push your knees back out of the way and then drive your hips towards the bar.
4. DB Shoulder Press. 5 x 8. Focus on keeping you torso locked and driving out of your heels.
This is going to be hard, really hard. As many rounds as possible in 20 minutes of 15 deadlifts (use a moderately heavy weight, one that you can complete the first 2-3 sets unbroken) and 400m run. This will fatigue your hips and the goal is to keep your stride length and foot strike cadence the same throughout the workout. It is probable that you will slow down during your runs, but work to maintain your running form so you will able to maintain your pace as the workout wears on. Leave me a comment if you can see how this relates to a game.