Monday, May 21, 2012

Congrats to BYU on winning the USA Collegiate Championship. An amazing effort and a game worth watching on replay if you have ESPN 3. This week is a deload with a few circuits for active recovery. If you are still in-season then these workouts allow you to stay fresh and fighting, if you are at the end of the season take the time that you need off.

Lift/Conditioning:
Follow the matrix work, rest and play. For each minute you will complete 20 seconds of work, 20 seconds of rest and 20 seconds of play. The work is a shuttle run to a 35m cone and back, if you complete the run under 20 seconds then you get some extra rest. The play is one of the 12 exercises listed below. Complete the circuit then rest 3-4 minutes before completing it again. If you want to get after it do it 3-4 times.
1. Pushups
2. Situps
3. Air squats
4. BB bent row
5. Plank
6. Jumping lunges
7. BB push press
8. V-ups
9. BB front squat
10. BB hang clean
11. Situp twists
12. Burpees

Stretches:
Calves, Achilles, hamstrings, quads, hip flexors, glutes, lower back, chest and shoulders.

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