Monday, October 8, 2012

An apology for the late post. I missed entered the dates for the post times, so ended up with nothing on the blog for the last few days. I am still posting on separate days for the record and I apologize for the inconvenience.

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)

Agility:
Complete 5 reps of each with a walk back recovery
5m Quick Steps into 5m Acceleration
5m Single Leg Hops (5 reps per leg) into 5m Acceleration
10m Pogo Twists
5m Back pedal into 5m Acceleration

Lift:
Hang Squat Clean + Split Jerk. 5 (sets) x 3 (reps) + 2 (reps)
Bench Press. 4 x 6
Front Squat. 5 x 5

Optional:
Standing Broad Jump. 3 x 8
Single Arm DB Shoulder Press. 4 x 6 each arm

Conditioning:
Complete 3 rounds as quickly as possible of 400m and 20 Burpees.

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

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