Saturday,May 19, 2012

If this is an off week it is time to get after it. It this was an offseason week, it is time to test yourself.

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)

Conditioning:
Complete rounds of 20 KB Swings, 2 burpees, 18 KB Swings, 4 burpees, 16 KB Swings, 6 burpees …. 4 KB Swings, 18 burpees, 2 KB Swings, 20 burpees. This is a brutal workout because it requires your mind to push the body to work when you are tired. Are you capable? Without a doubt, but can you will need to go to the uncomfortable place for a long time.

Lift:
1. BB Walking Lunges. 4 (sets) x 10 (reps) each leg. Focus on keeping your torso upright over the top of your hips. This is a hard movement to do, so start the first set light and add weight cautiously.
2. BB Shoulder Press. 4 x 6. Keep your core locked and drive from your belly button to your arms. This core to extremity movement is the same as tackling or lineout lifting or passing a rugby ball. The movement starts in your core and you take that power to your limbs.

Stretches:
Calves, achilles, hip flexors, lower back, shoulders.

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