Good luck with all those who games, especially those with playoff matches. Be calm and stay focused on doing the simple skills well. My saying is that the extraordinary happens when the ordinary is done well. If this is a bye week or you are in the off-season, then get after this workout.
1. Power Cleans. 5 (sets) x 5 (reps). Complete your warmup and then do your first work set at about 75% of 1RM (rep max). Then add weight to every lift. Focus on driving through your legs and exploding through your hips to get the bar moving. Remember the bar doesn’t need to be moving fast until it goes past your knees.
2. Back Squat. 5 x 3. Go as heavy on this lift as you can maintain great form. You need to squat below parallel and keep your core tight so your hips and legs do all the work and protect your back. DON’T GO FOR NEW 3RM. This is heavy, but you should be able to complete the reps quickly.
3. Behind the Neck Push Press. 5 x 8. This is a lot of reps, so stay focused for each set. It is important that you focus on maintaining your core and dipping at the knees to maintain an upright torso. This means your knees push forward and your hips stay over your ankles.
Complete as many rounds as possible in 15 minutes of 10 burpees, 20 situps, 300m run. This is a go workout. What does this mean? Keep the rests short and push your body as hard as possible. There is no physical reason to stop moving, so if you do make sure you go hard when you start again.
Calves, quads, hips, shoulders, chest, hip flexors, groins.