Wednesday, March 14, 2012

Today is a DB (Dumb Bell) complex. This is something that I used effectively to maintain movement under load, increased my conditioning without leaving me feeling brutally fatigued the next day. Complete all reps of each movement before moving on to the next without rest.

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 Complex x 5 sets with 1 minute rest between each set. Complete 5 reps of each exercise with the same DB without putting the DB down. DB Deadlift, DB Hang Clean, DB Push Press, DB Front Squat. Go light for the first set and increase the weight each additional set.
Conditioning:
Complete 7 reps of an 80m sprint. Take your time to recover fully between sets. These should be all out efforts, focus on staying relaxed in the shoulders and driving your arms quickly because your legs will match the pace of your arms. Running fast is a skill and this is your opportunity to work exclusively on that skill.
Stretches:
Achilles, calves, shoulders, lower back, and hips.
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