Monday, April 16, 2012

This week some of you may have played two games in two days, others might be preparing for the play-offs and others might be in the middle of their season. If you just played to games in two days DON’T lift today, have an active recovery day where you go to the pool or go for a light run and stretch. If you’re preparing for the play-offs lift light and fast. If you are in the middle of your season, listen to your body but keep putting in the hard work.

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. Thrusters. 5 (sets) x 5 (reps). A thruster is a front squat, below parallel, that transitions as you stand up into a push press. Start light and in sets 4 & 5 use a weight that requires you to reset between each rep. It is important to keep you chest and elbows up during the squat, before using your hips to drive the bar off your shoulders to a lock-out overhead.
2. Deadlift. 4 x 12. Use about 60-75% of your 1RM (Rep Max). Focus on maintaining a neutral back from the start to the finish. The movement should be done quickly by driving your hips towards the bar after the bar has passed your knees.
3. Weighted Dips. 5 x 3. If you can do 15 dips without assistance than complete these as weighted dips, if you can’t then do 5 sets to failure. Focus on keeping your torso upright and driving through the ball of your hand. Make sure you go through a full range of motion, that consists of full elbow lockout at the top and your shoulder below the point of your elbow at the bottom. If you have rings use them for the dips.

Conditioning:
Complete as many rounds as possible in 12 minutes of 300m rowing and 12 burpees. The key to this workout is minimizing transition time between the rower and burpees. As you get tired you will want to slow down the transition. This is when you have to push yourself to keep moving quickly. It is like being at the bottom of a ruck and taking your time to get untangled, instead of fighting to get on your feet and get back in the play. It is you against your mind!

Stretches:
Lower back, calves, hamstrings, chest, shoulers and achilles.

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