Saturday, April 14, 2012

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. Power Snatch. 5 (sets) x 5 (reps). Use ascending sets this week by continuing to add weight each set. Don’t over reach, only go as heavy as your technique will allow. If you compromise your technique then you lose the benefit of the lift. One bad rep a set is liveable, but repeated bad technique causes bad habits.
2. Back Squat. 5 x 3. Go heavy or go home. At the end of the season everyone hurts, but who is doing the work that others won’t. Use 80-85% of your 1RM and take only 2 minutes between sets. BE EXPLOSIVE out of the hole.
3. Deadlifts. 4 x 12. Fast reps are the order of the day at about 65% of 1RM. Set your back and keep it locked.
4. Military Press. 4 x 8. Keep your core locked and drive out of your hips. Make sure you get to full lockout overheaad, finish with your head through your arms so your ears are visible on the front side of your body.

Conditioning:
Complete 5 rounds as quickly as possible of 400m shuttle and 30 squats with a 30-40 pound sandbag. The shuttle is 4 up & backs of a 50m stretch. You can make a sandbag by buying some constructor’s sand at a hardware store for a couple of bucks and then load it into garbage bags sealed with duct tape that are 10 pounds each. Put it in an old bag and for under $10 you have a nice piece of funcational training equipmment.

Stretches:

Calves, quads, hamstrings, hips, shoulders and lower back.

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