This is the first lift back after the weekend for those in the play-offs. It is time to get some good work in the gym but at the same time realizing this is to keep you ready to play. Don’t push too hard, if necessary modifying the rep scheme to allow you to complete the movements. For example switching a 5 x 5 to a 10 x 2 or something similar.
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. Back Squat. 4 (sets) x 12 (reps). This one should be a low bar back squat to ensure you are engaging your hips, hamstrings and quads in the movement. Keep your core tight and send your hips back and down. Remember, unlike the front squat and the high bar back squat, your torso will pivot forward. The key is to ensure this happens from the hips and the spine stays locked.
2. Push Jerk. 5 x 3. This should be heavy and needs to force you to rebend your knees to catch the bar in the overhead position. The key is to think about pushing yourself under the bar instead of pushing the bar into air.
3. Bent Row. 5 x 5. This movement requires personal discipline. The goal is to bend 65-75 degrees from the waist and row the bar into the bottom of your sternum. To stay strict is difficult because you will want to use your legs to assist you. Use a weight that you feel you could do for 8 and this should prevent you from needing to use your legs too much.
Complete 3 x 800m fast runs and rest 4 minutes between reps. The goal is to go out hard in the first 200m, find a pace in the middle 400m and then maintain your speed at the end. This is a difficult distance but because you can’t sprint this distance it will stop you from over stressing the body.
Calves, achilles, hips, hip flexors, hamstrings, quads, lower back, upper back.