Monday, April 2, 2012

April brings with it the smell of spring and time to get outdoors. At the end of the season, it is important to

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. Hang Power Clean + Jerk. 3 (sets) x 5 (reps) + 3 (reps). Use 50% of your 1RM and move quick. Drive with your legs and keep your core tight. Focus on fast elbows to catch the bar on the meat of your shoudlers.
2. SUPERSET: DB Incline Bench Press/Chin-ups. 5 x 6/6. Focus on being slow to the bottom of the lift and quick to the top on the bench press. Remember to lock your core and keep your shoulders locked on the bench. The chin-ups need to be quick. Practice moving your body quickly.
3. SUPERSET: Broad Jump/Box Step-ups. 5 x 5/12 each leg. Link the broad jumps together without adjusting your feet. Focus on landing with two feet in the position to jump immediately and minimize the time spent on the ground.

Conditioning:
Complete 8 x 400m runs with 4 minutes rest between each repetition. Try and keep the same pace for each of the repetitions. Use your arms to drive your legs.

Stretches:
Achilles, calves, quads, hamstrings and glutes.

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