If this is your off week or you are in the off-season, today is the day to get after it.
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)
1. Power Clean. 7 (sets) x 2 (reps). Go as heavy as you can, but don’t go to some weird form where you spilt your feet out to the side. The key is the be patient until the bar goes past your knees then drive explosively with your legs. This will get the bar moving then it is about having having fast elbows to catch the bar on your shoulders. Rest at least 3-5 minutes between sets.
2. Back Squat. 5 x 3. This back squat should be an increase on last week, if you are in-season do all 5 sets at the same weight about 75-80% of 1RM. If you are out of season, then look to increase the weight every set and look to set a new personal record for a 5RM
3. Behind the Neck Push Press. 3 x 8. Look to keep your core tight and your body upright over your hips. Use your legs to drive the bar off your shoulders and then punch through the roof to a full lockout overhead.
Complete three rounds of 800m run, 20 power cleans @ 65% of your heaviest set and 20 lunges total (10 each leg). The goal is to keep moving. The power cleans will be difficult and you may need to break them up; just focus on minimizing the rest time.
Calves, quads, hamstrings, hips, lower back, shoulders and upper back.